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Stuck in fight-or-flight mode? 5 ways to complete the ‘stress cycle’ and avoid burnout or depression

<div class="theconversation-article-body"> <p>Can you remember a time when you felt stressed leading up to a big life event and then afterwards felt like a weight had been lifted? This process – the ramping up of the stress response and then feeling this settle back down – shows completion of the “stress cycle”.</p> <p>Some stress in daily life is unavoidable. But remaining stressed is unhealthy. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/">Chronic stress</a> increases <a href="https://pubmed.ncbi.nlm.nih.gov/32886587/">chronic health conditions</a>, including heart disease and stroke and diabetes. It can also lead to <a href="https://theconversation.com/were-all-exhausted-but-are-you-experiencing-burnout-heres-what-to-look-out-for-164393">burnout</a> or <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/">depression</a>.</p> <p>Exercise, cognitive, creative, social and self-soothing activities help us process stress in healthier ways and complete the stress cycle.</p> <h2>What does the stress cycle look like?</h2> <p>Scientists and researchers refer to the “stress response”, often with a focus on the fight-or-flight reactions. The phrase the “stress cycle” has been made popular by <a href="https://www.penguin.co.uk/articles/2019/03/complete-stress-cycle-emotional-exhaustion-burnout">self-help experts</a> but it does have a scientific basis.</p> <p>The <a href="https://www.ncbi.nlm.nih.gov/books/NBK541120/">stress cycle</a> is our body’s response to a stressful event, whether real or perceived, physical or psychological. It could be being chased by a vicious dog, an upcoming exam or a difficult conversation.</p> <p>The stress cycle has three stages:</p> <ul> <li> <p><strong>stage 1</strong> is perceiving the threat</p> </li> <li> <p><strong>stage 2</strong> is the fight-or-flight response, driven by our stress hormones: adrenaline and cortisol</p> </li> <li> <p><strong>stage 3</strong> is relief, including physiological and psychological relief. This completes the stress cycle.</p> </li> </ul> <p>Different people will respond to stress differently based on their life experiences and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181835/#:%7E:text=The%20major%20findings%20regarding%20the,renin%2Dangiotensin%2Daldosterone%20system%20or">genetics</a>.</p> <p>Unfortunately, many people experience <a href="https://www.weforum.org/agenda/2023/01/polycrisis-global-risks-report-cost-of-living/">multiple and ongoing stressors</a> out of their control, including the cost-of-living crisis, extreme weather events and <a href="https://www.aihw.gov.au/family-domestic-and-sexual-violence/types-of-violence/family-domestic-violence">domestic violence</a>.</p> <p>Remaining in stage 2 (the flight-or-flight response), can lead to chronic stress. <a href="https://theconversation.com/how-chronic-stress-changes-the-brain-and-what-you-can-do-to-reverse-the-damage-133194">Chronic stress</a> and high cortisol can increase <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/">inflammation</a>, which damages our brain and other organs.</p> <p>When you are stuck in chronic fight-or-flight mode, you don’t think clearly and are more easily distracted. Activities that provide temporary pleasure, such as eating junk food or drinking alcohol are <a href="https://onlinelibrary.wiley.com/doi/10.1111/acer.14518">unhelpful strategies</a> that do not reduce the stress effects on our brain and body. Scrolling through social media is also not an effective way to complete the stress cycle. In fact, this is associated with an <a href="https://www.apa.org/monitor/2022/11/strain-media-overload">increased stress response</a>.</p> <h2>Stress and the brain</h2> <p>In the brain, chronic high cortisol can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561403/">shrink the hippocampus</a>. This can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1557684/#:%7E:text=The%20hippocampal%20formation%20plays%20a,%2C%20memory%2C%20motivation%20and%20emotion.&amp;text=Therefore%2C%20reduced%20hippocampal%20volumes%20should,in%20patients%20with%20major%20depression">impair a person’s memory</a> and their capacity to think and concentrate.</p> <p>Chronic high cortisol also <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2907136/#:%7E:text=The%20prefrontal%20cortex%20(PFC)%20intelligently,brain%20regions%20(BOX%201).">reduces activity</a> in the prefrontal cortex but <a href="https://www.sciencedirect.com/science/article/pii/S2352289514000101">increases activity</a> in the amygdala.</p> <p>The prefrontal cortex is responsible for higher-order control of our thoughts, behaviours and emotions, and is <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.00761/full">goal-directed</a> and rational. The amygdala is involved in reflexive and emotional responses. Higher amygdala activity and lower prefrontal cortex activity explains why we are less rational and more emotional and reactive when we are stressed.</p> <p>There are five <a href="https://www.penguin.co.uk/articles/2019/03/complete-stress-cycle-emotional-exhaustion-burnout">types of activities</a> that can help our brains complete the stress cycle.</p> <figure><iframe src="https://www.youtube.com/embed/eD1wliuHxHI?wmode=transparent&amp;start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">It can help to understand how the brain encounters stress.</span></figcaption></figure> <h2>1. Exercise – its own complete stress cycle</h2> <p>When we exercise we get a short-term spike in cortisol, followed by a <a href="https://www.health.harvard.edu/staying-healthy/exercising-to-relax">healthy reduction</a> in cortisol and adrenaline.</p> <p>Exercise also <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:%7E:text=Exercise%20in%20almost%20any%20form,distract%20you%20from%20daily%20worries.&amp;text=You%20know%20that%20exercise%20does,fit%20it%20into%20your%20routine.">increases endorphins and serotonin</a>, which improve mood. Endorphins cause an elated feeling often called “runner’s high” and have <a href="https://pubmed.ncbi.nlm.nih.gov/33396962/">anti-inflammatory effects</a>.</p> <p>When you exercise, there is more blood flow to the brain and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6721405/">higher activity</a> in the prefrontal cortex. This is why you can often think more clearly after a walk or run. Exercise can be a helpful way to <a href="https://www.healthline.com/health/heart-disease/exercise-stress-relief">relieve feelings of stress</a>.</p> <p>Exercise can also increase the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3041121/">volume</a> of the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915811/">hippocampus</a>. This is linked to better short-term and long-term memory processing, as well as reduced stress, depression and anxiety.</p> <h2>2. Cognitive activities – reduce negative thinking</h2> <p>Overly negative thinking can trigger or extend the stress response. In our 2019 research, we found the relationship between stress and cortisol was <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6987429/">stronger in people with more negative thinking</a>.</p> <p>Higher amygdala activity and less rational thinking when you are stressed can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/18628348/">distorted thinking</a> such as focusing on negatives and rigid “black-and-white” thinking.</p> <p>Activities to reduce negative thinking and promote a more realistic view can reduce the stress response. In clinical settings this is usually called <a href="https://www.healthdirect.gov.au/cognitive-behaviour-therapy-cbt">cognitive behaviour therapy</a>.</p> <p>At home, this could be journalling or writing down worries. This engages the logical and rational parts of our brain and helps us think more realistically. Finding evidence to challenge negative thoughts (“I’ve prepared well for the exam, so I can do my best”) can help to complete the stress cycle.</p> <h2>3. Getting creative – a pathway out of ‘flight or fight’</h2> <p>Creative activities can be art, craft, gardening, cooking or <a href="https://heartmindonline.org/resources/10-exercises-for-your-prefrontal-cortex">other activities</a> such as doing a puzzle, juggling, music, theatre, dancing or simply being absorbed in enjoyable work.</p> <p>Such pursuits increase <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2014.00761/full">prefrontal cortex activity</a> and promote flow and focus.</p> <p>Flow is a <a href="https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.645498/full">state of full engagement</a> in an activity you enjoy. It lowers high-stress levels of noradrenaline, the brain’s adrenaline. When you are focussed like this, the brain only processes information relevant to the task and ignores non-relevant information, including stresses.</p> <h2>4. Getting social and releasing feel-good hormones</h2> <p>Talking with someone else, physical affection with a person or pet and laughing can all <a href="https://theconversation.com/what-happens-in-our-brain-and-body-when-were-in-love-198885">increase oxytocin</a>. This is a chemical messenger in the brain that increases social bonding and makes us feel connected and safe.</p> <p>Laughing is also a social activity that <a href="https://neurosciencenews.com/laughter-physical-mental-psychology-17339/">activates parts</a> of the limbic system – the part of the brain involved in emotional and behavioural responses. This increases <a href="https://www.jneurosci.org/content/37/36/8581">endorphins</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27439375/">serotonin</a> and improves our mood.</p> <h2>5. Self-soothing</h2> <p>Breathing <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/">exercises</a> and meditation stimulate the parasympathetic nervous system (which calms down our stress responses so we can “reset”) via the <a href="https://theconversation.com/our-vagus-nerves-help-us-rest-digest-and-restore-can-you-really-reset-them-to-feel-better-210469">vagus nerves</a>, and <a href="https://www.tandfonline.com/doi/full/10.1080/17437199.2020.1760727">reduce cortisol</a>.</p> <p>A good <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035568/#:%7E:text=We%20conclude%20that%2C%20in%20addition,self%2Dsoothing%20effects%20of%20crying.">cry can help too</a> by releasing stress energy and increasing oxytocin and endorphins.</p> <p><a href="https://www.medicalnewstoday.com/articles/319631#:%7E:text=Possible%20benefits%20of%20crying%20include,of%201.9%20times%20a%20month.">Emotional tears</a> also remove cortisol and the hormone prolactin from the body. Our prior research showed <a href="https://pubmed.ncbi.nlm.nih.gov/29096223/">cortisol</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9216608/">prolactin</a> were associated with depression, anxiety and hostility.<em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/susan-j-thomas-1293985">Susan J. Thomas</a>, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <h2>Action beats distraction</h2> <p>Whether it’s watching a funny or sad movie, exercising, journalling, gardening or doing a puzzle, there is science behind why you should complete the stress cycle.</p> <p>Doing at least one positive activity every day can also reduce our baseline stress level and is beneficial for good mental health and wellbeing.</p> <p>Importantly, chronic stress and <a href="https://theconversation.com/are-you-burnt-out-at-work-ask-yourself-these-4-questions-118128">burnout</a> can also indicate the need for change, <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/wps.20311">such as in our workplaces</a>. However, not all stressful circumstances can be easily changed. Remember help is always available.</p> <p>If you have concerns about your stress or health, please talk to a doctor.</p> <p><em>If this article has raised issues for you, or if you’re concerned about someone you know, call <a href="https://www.lifeline.org.au/">Lifeline</a> on 13 11 14 or <a href="https://kidshelpline.com.au/">Kids Helpline</a> on 1800 55 1800.</em><!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/218599/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/theresa-larkin-952095">Theresa Larkin</a>, Associate professor of Medical Sciences, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a> and <a href="https://theconversation.com/profiles/susan-j-thomas-1293985">Susan J. Thomas</a>, Associate professor in Mental Health and Behavioural Science, <a href="https://theconversation.com/institutions/university-of-wollongong-711">University of Wollongong</a></em></p> <p><em>Image </em><em>credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/stuck-in-fight-or-flight-mode-5-ways-to-complete-the-stress-cycle-and-avoid-burnout-or-depression-218599">original article</a>.</em></p> </div>

Mind

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Foods to avoid if you have acid reflux or digestion issues

<p><strong>What common foods are good and bad for your belly?</strong></p> <p>Foods containing rapidly fermentable carbohydrates called FODMAPs can feed bacteria in the gut and may be responsible for gut inflammation, gas, bloating and other uncomfortable tummy troubles in some people. Cutting back on foods that contain FODMAPs may help improve your digestion and eliminate GI problems.</p> <p>“An anti-inflammatory diet is high in fibre-rich foods, which promote the growth of healthy bacteria in the gut (one way the diet assists to control inflammation),” says registered dietitian Maxine Smith. A FODMAP diet, which is low in fermentable carbohydrates, is low in fibre and may be beneficial for some people with gastrointestinal problems.</p> <p>In general, a low FODMAPs diet isn’t recommended for people unless they have a condition like irritable bowel syndrome that hasn’t responded to other treatments or dietary changes.</p> <p><strong>Watermelon: Avoid</strong></p> <p>This lovely summer treat isn’t as harmless as all the water it contains. Watermelon is high in fructose, fructans and polyols, which are FODMAPs. Remember, the more the FODMAPs, the more potential for tummy trouble in people who are sensitive to them.</p> <p><strong>Fermented foods: Enjoy some, avoid some</strong></p> <p>Some fermented foods are good for your tummy; others can create problems for certain people, according to an article published by Harvard Medical School. Fermented foods include wine, cheese, vinegar, miso, yoghurt, sauerkraut and pickles.</p> <p>In yoghurt, milk is combined with bacteria that break down some of the lactose, so what remains may be easier for your stomach to process. So fermented foods such as yoghurt are often considered “probiotic foods” that are good for your gut. Look for dairy products that are low in lactose and your digestion should be A-OK.</p> <p><strong>Pistachios, cashews, hazelnuts and almonds: Avoid</strong></p> <p>Most nuts are good for your tummy, but pistachios and cashews are high in fructans and GOS (galacto-oligosaccharides), both FODMAPs. Hazelnuts and almonds are a little higher in FODMAPs than some other nuts so eat them in limited quantities (10 nuts or 1 tablespoon of nut butter per serving). Steer clear of almond milk, which is made with large amounts of almonds.</p> <p><strong>Acidic foods: Enjoy with caution</strong></p> <p>In almost every list of “the worst foods for digestion,” you’ll find acidic foods like oranges and tomatoes. These are commonly thought to cause heartburn, but studies have shown that acidic foods don’t have any effect on LES pressure (or pressure on the lower oesophageal sphincter, a valve that acts as the doorway between the oesophagus and the stomach) and don’t cause heartburn symptoms.</p> <p>However, if you have severe acid reflux that hasn’t been treated and has irritated the oesophagus, acidic foods can be like “salt in the wound.” So if you find that oranges or tomatoes do make your heartburn feel worse, replace them with other fruits.</p> <p><strong>Dairy foods: Enjoy some, avoid some</strong></p> <p>Not all dairy foods have equal amounts of lactose, which can cause digestion issues, and even those with lactose intolerance are usually okay with small amounts of lactose. That means that not all milk, cheeses and dairy products are tummy twisters.</p> <p>Hard cheeses, like cheddar, Swiss or Parmesan, generally have less than a gram of lactose per serving. According to the Cleveland Clinic, you may want to avoid dairy such as “chocolate shakes or drinks, milkshakes, whole milk fat yoghurt, whole milk fat (4%) cottage cheese, and full-fat cheese.”</p> <p><strong>Soy foods: Enjoy some, avoid some</strong></p> <p>Whole soybeans (often sold as edamame), like other beans, are a source of GOS, which are hard-to-digest chains of sugars. Tofu and tempeh are made using processes that eliminate some of the GOS, making them easier on your digestion. What about soy milk? It depends.</p> <p>If soy milk is made with only soybean isolates or soy protein, then it should be low in FODMAPs. Soy milk made with whole soybeans is likely a source of GOS, making it a gassy beverage for some, so read the ingredients.</p> <p><strong>Blackberries: Avoid</strong></p> <p>Strawberries, blueberries, blackberries – which is the odd one out here? Blackberries are also rich in antioxidants, but they have sugar alcohols called polyols, which are difficult to digest and can cause some real problems if your stomach is sensitive. (Check out these foods that GI doctors always avoid.)</p> <p><strong>Tomato and tomato products: Enjoy some, avoid some</strong></p> <p>Fresh and canned tomatoes are fine for your tummy. But tomato paste is a concentrated form of tomato that has excess fructose, a FODMAP that makes it a no-no except in small quantities. And tomato sauces? If they’re homemade, they’re fine to eat (just don’t cook it to the point where all the juices are lost).</p> <p>Most commercial sauces have onions and garlic (FODMAPs), added sugar (which may make it carb-dense), and salt (which bloats you), so steer clear of the store-bought variety.</p> <p><strong>Grapefruit: Enjoy with caution</strong></p> <p>Grapefruit does have hard-to-digest fructans, so you should try to limit how much you eat. A few sections should be okay, but don’t eat a half a grapefruit. If you’re looking for citrus, lemon, lime and oranges are your best bets.</p> <p><strong>Milk: Enjoy some, avoid some</strong></p> <p>Most types of animal milk are high in tummy twisting lactose – that means goat’s or sheep’s milk can be just as problematic as cow’s milk. Plant-based milks, such as coconut milk, soy milk or almond milk, are technically not milk at all and generally do not have any lactose.</p> <p>Some, however, including almond milk and soy milk, may contain other FODMAPs that harm your digestion.</p> <p><strong>Corn: Avoid</strong></p> <p>Corn comes in many varieties, such as popcorn, on the cob and in polenta. Fresh sweet corn contains two types of FODMAPs, making corn challenging for some people to digest. Popcorn feels like a light and healthy snack, but it’s actually carb-dense (it has about 64 grams of carbs per 100 grams), which can upset digestion.</p> <p>Whole cornmeal and corn tortillas seem to be better tolerated by most people. Whole grain polenta is also low in FODMAPs. You may need to experiment a little to figure out which corn products work for you. And stick with only limited quantities (up to 1 cup cooked per serving).</p> <p><strong>Common cabbage: Enjoy</strong></p> <p>Cabbage usually makes it on all the lists of foods that make you gassy, but common green cabbage doesn’t deserve that reputation. It’s actually low in FODMAPs and most of us break it down very well.</p> <p>Red cabbage also seems to be well-tolerated, but savoy and napa cabbage is much higher in FODMAPs and should be limited if you tend to suffer from gas and bloating.</p> <p><strong>Hot sauce: Enjoy with caution</strong></p> <p>Tolerance to hot sauce is very individual. It’s more problematic for those with heartburn. If you would like to try some, pick a brand without onion and garlic.</p> <p><em>Image credits: Getty Images </em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/foods-to-avoid-if-you-have-acid-reflux-or-digestion-issues?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

Body

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To avoid the worst of climate change we have to change how we travel

<p>In September last year I embarked on a 5 week trip throughout Italy and France.</p> <p>We swam in the waters of Cinque Terre, ate the best pizza we’d ever had in Naples, and walked blisters into our feet through the streets of Paris.</p> <p>The marvels of modern aviation meant I completed my 32,000 km round trip in roughly 24 hours each way.</p> <p>But while I budgeted for the monetary costs associated with the trip, I neglected to consider another crucial one – the carbon cost.</p> <p>Humans are changing the Earth’s climate. It is estimated our activities have caused about 1°C of additional  atmospheric warming since the industrial revolution. The Intergovernmental Panel on Climate Change (IPCC) says <a href="https://www.ipcc.ch/sr15/chapter/spm/" target="_blank" rel="noreferrer noopener">crossing a 1.5°C threshold</a> will unleash devastating climate change impacts on human life and ecosystems.</p> <p>To keep global warming to below 1.5°C, as called for in the <a href="https://unfccc.int/process-and-meetings/the-paris-agreement" target="_blank" rel="noreferrer noopener">Paris Agreement</a>, emissions must peak before 2025 at the latest, halve by 2030, and reach net-zero as soon as possible before 2050. The <a href="https://www.unwto.org/the-glasgow-declaration-on-climate-action-in-tourism" target="_blank" rel="noreferrer noopener">Glasgow Declaration on Climate Action in Tourism</a>, launched at <a href="https://www.un.org/en/climatechange/cop26" target="_blank" rel="noreferrer noopener">COP26</a>, commits the tourism sector to these goals.</p> <p>So, what will global tourism look like as it begins to decarbonise? Will it necessitate changing the way I approach travel in the coming decades?</p> <p>Paul Peeters, a professor of sustainable transport and tourism at Breda University of Applied Sciences in the Netherlands is one of the principal authors of a report released last year that seeks to <a href="https://pure.buas.nl/ws/portalfiles/portal/27136592/Peeters_Papp_EnvisionTourism_report.pdf" target="_blank" rel="noreferrer noopener"><em>envision tourism in 2030 and beyond.</em></a></p> <h2 class="wp-block-heading">Tourism and emissions: how big of a contributor is it?</h2> <p>Tourism is a major contributor to climate change. According to Peeters, at least 5% of global CO<sub>2</sub> emissions come from tourism and travel, with some estimates as high as 8-11% if you include indirect (supply chain) emissions.</p> <p>These emissions are inequitable, about half of the global tourism footprint is caused by travel between the richest countries.</p> <p>If global tourism continues unchanged, it’s predicted to increase emissions by 73% by 2050, compared to 2019. In this scenario, the sector will use over 66% of the world’s remaining carbon budget between 2023 and 2100.</p> <p>Peeters says this is not a viable way forward. But it doesn’t mean that tourism will cease to exist, or that we must stop flying altogether.</p> <p>Instead, the modelling he presents finds there is a plausible decarbonisation pathway that allows tourism to continue with similar levels of growth in global revenue, trips, and guest nights compared to 2019, while also achieving net-zero emissions, by 2050.</p> <p>This model is called the Tourism Decarbonisation Scenario (TDS) and it requires us to re-think how we travel.</p> <h2 class="wp-block-heading">How do you put tourism emissions into a holding pattern?</h2> <p>“If you look at the division of the [emissions from] different parts of travel, then in general… transport takes about 75-80%, 20% goes to the accommodation sector,” says Peeters.</p> <p>That 20% also includes activities, like visiting museums or amusement parks.</p> <p>“And then within transport, you see that about more than half of the emissions come from aviation, while at the same time aviation serves about a quarter of all trips,” he says.</p> <p>Each country party to the Paris Agreement – a legally binding international treaty on climate change – is required to establish a <a href="https://www.un.org/en/climatechange/all-about-ndcs#:~:text=Simply%20put%2C%20an%20NDC%2C%20or,and%20adapt%20to%20climate%20impacts." target="_blank" rel="noreferrer noopener">Nationally Determined Contribution</a> (NDC). An NDC is an action plan to cut emissions and adapt to climate impacts, updated every 5 years.</p> <p>Most of tourism – like accommodation and on-ground transportation – falls within the Paris Agreement and these NDCs and will decarbonise through changes already happening in the legislation of each country. For instance, the transition to electrified forms of travel and accommodation powered by renewable energy. So, as a tourist, I won’t need to change my behaviour there.</p> <p>“But it’s not true for aviation. And the problem is that aviation, in terms of governance, has got an exemption,” says Peeters. Aviation emissions are much harder to reduce.</p> <p>The International Civil Aviation Organization  – ICAO – governs international aviation. It has a long-term aspirational goal for net-zero carbon emissions by 2050, and to achieve these goals is pursuing improvements to <a href="https://cosmosmagazine.com/science/engineering/hydrogen-fuelled-planes/">aircraft technology</a>, <a href="https://cosmosmagazine.com/technology/energy/from-refinery-to-biofuel-reactor/">sustainable aviation fuels</a>, and <a href="https://cosmosmagazine.com/earth/climate/carbon-offsetting-right/">carbon offsets</a>.</p> <p>But Peeters’ modelling says this won’t be enough.</p> <p>“The final technology is low or zero emission aircraft technology,” he says.</p> <p>“But that takes decades to develop and then decades to replace the whole fleet – you are not buying a new aircraft every year like a car.</p> <p>“That technology will come […] much faster actually than 10 years ago, but still it’s at a pace that we will have it by the end of the century fully implemented, not before.</p> <p>“We need an international body that governs the growth of aviation that actually stops it for the next couple of decades, to create a timeframe for the technology we need.”</p> <p>So until sustainable aviation technology can be fully implemented, the key is to slow the rate of growth of aviation.</p> <h2 class="wp-block-heading">Further does not equal better</h2> <p>In 2019, nearly all long-distance travel over 16,000 kms return trip was by air. These trips, equivalent to flying return Shanghai to Sydney or further, made up just 2% of all trips in 2019. But they were the most polluting – accounting for 19% of tourism’s total carbon emissions.</p> <p>My roundtrip from Australia to Europe sits in this bracket. I estimate my seats on those planes probably came with a carbon footprint of about 6.4 tonnes of CO<sub>2</sub> altogether. To put that in perspective, the average Australian emits 15 tonnes per year, according to <a href="https://ourworldindata.org/co2/country/australia" target="_blank" rel="noreferrer noopener">ourworldindata.org</a>, and I emitted almost half that in just 48 hours.</p> <p>Failing to curb the growth of these longest-haul trips means they will make up 4% of all trips but account for a massive 41% of tourism’s total emissions by 2050. To prevent this, the TDS says we need to cap them at 2019 levels – about 120 million return trips per year.</p> <p>In this scenario, shorter distance trips up to 900km return – that’s roughly equivalent to flying from Rome to Milan in Italy – and those by car, rail, coach, and ferry, would increase to 81% of all trips by 2050.</p> <p>Longer distance trips (return journeys of more than 7,000km, roughly equivalent to return flying Sydney to Perth and further) would also grow less quickly than current rates and account for 3.5% of all trips by 2050 (down from 6.0% in 2019).</p> <p>This could have flow-on benefits, especially for local tourism.</p> <p>“So, you keep the number of trips, and you keep the number of nights – you could even increase that a little bit as a compensation maybe for not being able to travel so far, then you can travel deeper. And that means the total revenues in the sector can grow as we are used to because the number of trips and the number of nights generate most of the revenues,” explains Peeters.</p> <h2 class="wp-block-heading">What curbing the aviation industry could look like</h2> <p>So, what will this mean for my travel habits in the coming years, if further isn’t better?</p> <p>It will likely involve a switch in mindset to consider whether an alternative, less carbon intensive mode of transport exists to reach the destination I have in mind.</p> <p>According to Peeters, even 1 fewer person sitting in an aircraft’s seats can measurably change its emissions.</p> <p>“Aircraft are quite lightweight, half of the weight of an aircraft taking off is not its structure. But it means that if you remove 100 kilograms, even off an Airbus A320, you can measure the difference in fuel consumption. It will save, I calculated it for flights, just a 1,500 km flight, already up to 10 kilograms of CO<sub>2</sub>,” says Peeters.</p> <p>Compare that to a different mode – adding an additional person to an already incredibly heavy train will add perhaps half a kilogram in emissions at most, probably less.</p> <p>It’s a little embarrassing to admit that I’ve never considered the idea of an interstate road trip, taking the car across the border or opting for a coach or train instead of flying, as a viable option for domestic travel in Australia.</p> <p>But it has for other people. <a href="https://flightfree.net.au/about/" target="_blank" rel="noreferrer noopener">Flight Free Australia</a> encourages us to stop flying, and people have already taken their pledge to swear off air travel – whether for the next 12 months or until it’s ‘climate safe’ to do so again.</p> <p>As for Europe… Well, Peeter’s report predicts that ticket prices will increase, with the cost of flying increasing to 0.18 $/pkm in 2050, from 0.06 $/pkm in 2019, caused mainly by mandates for sustainable aviation e-fuels.</p> <p>Entire families have event attempted to make it from one end of the world to another without setting foot on a plane – a months-long journey ultimately <a href="https://www.abc.net.au/news/2023-12-22/british-family-travel-australia-without-flying-carbon-footprint/103256280" target="_blank" rel="noreferrer noopener">foiled</a> by cyclones north of Darwin.</p> <p>Whether the changes outlined in the <em>Envisioning Tourism in 2030 and Beyond </em>report are made to the aviation industry, already my perspective on flying is changing. Why would I reduce my carbon footprint in other areas of my life, but turn around and negate those efforts by jumping on a plane?</p> <p>It doesn’t mean that I have to give up travel, just change my perspective on what makes a worthy destination.</p> <p>“You see a growing number of people, particularly young people, that say, ‘I stopped flying, whatever happens, I never go anymore’,” says Peeters.</p> <p>“And it makes your life so much easier. You don’t have to choose every time ‘should I fly?’. No, if you can’t get there by train, car, or whatever, you don’t go. And then you go somewhere else, of course, you’re not sitting at home. And you discover that somewhere else is also beautiful.”</p> <div> <p align="center"><noscript data-spai="1"><img decoding="async" fetchpriority="high" class="aligncenter size-full wp-image-198773" src="https://cdn.shortpixel.ai/spai/q_lossy+ret_img+to_auto/cosmosmagazine.com/wp-content/uploads/2023/11/Cosmos-Catch-Up-embed_728x150-1.jpg" data-spai-egr="1" alt="Sign up to our weekly newsletter" width="600" height="154" title="to avoid the worst of climate change we have to change how we travel 2"></noscript></p> </div> <p><!-- Start of tracking content syndication. Please do not remove this section as it allows us to keep track of republished articles --></p> <p><img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=294884&amp;title=To+avoid+the+worst+of+climate+change+we+have+to+change+how+we+travel" width="1" height="1" loading="lazy" aria-label="Syndication Tracker" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" /></p> <p><!-- End of tracking content syndication --></p> <div class="share-syndicate-wrapper margin-top-1"> <div class="article-sharing"> <p><em>Image credits: Getty Images</em></p> </div> </div> <div id="contributors"> <p><em><a href="https://cosmosmagazine.com/synergy/to-avoid-the-worst-of-climate-change-we-have-to-change-how-we-travel/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/imma-perfetto/">Imma Perfetto</a>. </em></p> </div>

Travel Trouble

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5 ways to avoid weight gain and save money on food this Christmas

<p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>As Christmas approaches, so does the challenge of healthy eating and maintaining weight-related goals. The season’s many social gatherings can easily tempt us to indulge in calorie-rich food and celebratory drinks. It’s why we typically <a href="https://www.nejm.org/doi/full/10.1056/NEJMc1602012">gain weight</a> over Christmas and then struggle to take it off for the <a href="https://www.sciencedirect.com/science/article/pii/S0031938414001528">remainder of the year</a>.</p> <p>Christmas 2023 is also exacerbating cost-of-living pressures, prompting some to rethink their food choices. Throughout the year, <a href="https://dvh1deh6tagwk.cloudfront.net/finder-au/wp-uploads/2023/03/Cost-of-Living-Report-2023.pdf">71% of Australians</a> – or 14.2 million people – <a href="https://retailworldmagazine.com.au/rising-cost-of-living-forces-aussies-to-change-diets/">adapted</a> their eating behaviour in response to rising costs.</p> <p>Fortunately, there are some simple, science-backed hacks for the festive season to help you celebrate with the food traditions you love without impacting your healthy eating habits, weight, or hip pocket.</p> <h2>1. Fill up on healthy pre-party snacks before heading out</h2> <p>If your festive season is filled with end-of-year parties likely to tempt you to fill up on finger foods and meals high in fat, salt, and sugar and low in nutritional value, have a healthy pre-event snack before you head out.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015032/#sec-a.g.atitle">Research</a> shows carefully selected snack foods can impact satiety (feelings of fullness after eating), potentially reducing the calories you eat later. High-protein, high-fibre snack foods have the strongest effect: because they take longer to digest, our hunger is satisfied for longer.</p> <p>So enjoy a handful of nuts, a tub of yoghurt, or a serving of hummus with veggie sticks before you head out to help keep your healthy eating plan on track.</p> <h2>2. Skip the low-carb drinks and enjoy your favourites in moderation</h2> <p>Despite the marketing promises, low-carb alcoholic drinks <a href="https://onlinelibrary.wiley.com/doi/10.1002/hpja.531">aren’t better for our health or waistlines</a>.</p> <p>Many low-carb options have a similar amount of carbohydrates as regular options but lull us into thinking they’re better, so we drink more. A <a href="https://www.vichealth.vic.gov.au/sites/default/files/K-013_Low-carb-beer_FactSheet_FINAL.pdf">survey</a> found 15% of low-carb beer drinkers drank more beer than they usually would because they believed it was healthier for them.</p> <p>A typical lager or ale will contain less than 1.5 grams of carbohydrate per 100 ml while the “lower-carb” variety can range anywhere from 0.5 grams to 2.0 grams. The calories in drinks come from the alcohol itself, not the carbohydrate content.</p> <p>Next time you go to order, think about the quantity of alcohol you’re drinking rather than the carbs. Make sure you sip lots of water in between drinks to stay hydrated, too.</p> <h2>3. Don’t skimp on healthy food for Christmas Day – it’s actually cheaper</h2> <p>There’s a perception that healthy eating is more expensive. But studies show this is a misconception. A <a href="https://southwesthealthcare.com.au/swh-study-finds-eating-a-healthier-diet-is-actually-cheaper-at-the-checkout/#:%7E:text=A%20recent%20study%20from%20the,does%20not%20meet%20the%20guidelines">recent analysis</a> in Victoria, for example, found following the Australian Dietary Guidelines cost the average family A$156 less a fortnight than the cost of the average diet, which incorporates packaged processed foods and alcohol.</p> <p>So when you’re planning your Christmas Day meal, give the pre-prepared, processed food a miss and swap in healthier ingredients:</p> <ul> <li> <p>swap the heavy, salted ham for leaner and lighter meats such as fresh seafood. Some seafood, such as prawns, is also tipped to be cheaper this year thanks to <a href="https://www.smh.com.au/goodfood/lobsters-up-prawns-stable-a-buying-guide-to-seafood-this-christmas-20231208-p5eq3m.html">favourable weather conditions</a> boosting local supplies</p> </li> <li> <p>for side dishes, opt for fresh salads incorporating seasonal ingredients such as mango, watermelon, peach, cucumber and tomatoes. This will save you money and ensure you’re eating foods when they’re freshest and most flavoursome</p> </li> </ul> <ul> <li> <p>if you’re roasting veggies, use healthier cooking oils like olive as opposed to vegetable oil, and use flavourful herbs instead of salt</p> </li> <li> <p>if there’s an out-of-season vegetable you want to include, look for frozen and canned substitutes. They’re cheaper, and <a href="https://www.sciencedirect.com/science/article/pii/S0889157517300418">just as nutritious</a> and tasty because the produce is usually frozen or canned at its best. Watch the sodium content of canned foods, though, and give them a quick rinse to remove any salty water</p> </li> <li> <p>give store-bought sauces and dressings a miss, making your own from scratch using fresh ingredients.</p> </li> </ul> <h2>4. Plan your Christmas food shop with military precision</h2> <p>Before heading to the supermarket to shop for your Christmas Day meal, create a detailed meal plan and shopping list, and don’t forget to check your pantry and fridge for things you already have.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586574/">Eating beforehand</a> and shopping with a plan in hand means you’ll only buy what you need and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8206473/">avoid impulse purchasing</a>.</p> <p>When you’re shopping, price check everything. Comparing the cost per 100 grams is the most effective way to save money and get the best value. Check prices on products sold in different ways and places, too, such as nuts you scoop yourself versus prepacked options.</p> <h2>5. Don’t skip breakfast on Christmas Day</h2> <p>We’ve all been tempted to skip or have a small breakfast on Christmas morning to “save” the calories for later. But this plan will fail when you sit down at lunch hungry and find yourself eating far more calories than you’d “saved” for.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Research</a> shows a low-calorie or small breakfast leads to increased feelings of hunger, specifically appetite for sweets, across the course of the day.</p> <p>What you eat for breakfast on Christmas morning is just as important too – choosing the right foods will <a href="https://theconversation.com/im-trying-to-lose-weight-and-eat-healthily-why-do-i-feel-so-hungry-all-the-time-what-can-i-do-about-it-215808">help you manage your appetite</a> and avoid the temptation to overindulge later in the day.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/24703415/">Studies</a> show a breakfast containing protein-rich foods, such as eggs, will leave us feeling fuller for longer.</p> <p>So before you head out to the Christmas lunch, have a large, nutritionally balanced breakfast, such as eggs on wholegrain toast with avocado.</p> <p><em>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.</em> <!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/219114/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/nick-fuller-219993"><em>Nick Fuller</em></a><em>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/5-ways-to-avoid-weight-gain-and-save-money-on-food-this-christmas-219114">original article</a>.</em></p>

Food & Wine

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Squats and lunges might help you avoid knee surgery

<p>Whether it’s another round of squats and lunges, or a longer wall sit, researchers say working those quads could help lower your risk of a knee replacement.</p> <div> <p>In Australia, <a href="https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/musculoskeletal-conditions/contents/arthritis" target="_blank" rel="noopener">about 9% of the population</a> has osteoarthritis, a condition known to lead to hip and knee surgery in severe cases. About 14 million Americans suffer from knee osteoarthritis, about half are expected to face knee replacement surgery. </p> <p>But new research offers hope, finding stronger quadricep muscles could play a role in avoiding knee replacement surgery.</p> <p>A study presented to <a href="https://press.rsna.org/timssnet/media/rsna/newsroom2023.cfm" target="_blank" rel="noopener">annual meeting</a> of the Radiological Society of North America, offers hope to people with arthritis, finding stronger quadriceps could help in avoiding a knee replacement.</p> <p>The two most important muscles in the knee are the extensors or quadriceps, and the hamstrings. Quads are the strong muscles located at the front of the thigh, which play a key role in gait. Hammies at the back of the thigh, are essential for hip and knee flexibility.</p> <p>The two muscles act as opposing forces, allowing physical activity while also protecting the knee. An imbalance can change the body’s biomechanics, and may progress to osteoarthritis.</p> <p>Using MRI scans – from the time of surgery as well as 2 and 4 years prior – researchers analysed thigh muscle volume in 134 participants from a national study called the Osteoarthritis Initiative. </p> <p>Using artificial intelligence to compute muscle volume from the MRI scans, the researchers compared 67 of the cohort who had a total, single knee replacement with 67 control participants who had not undergone knee replacement surgery.</p> <p>They found patients who had a higher ratio of quadricep to hamstring volume had significantly lower odds of a total knee replacement. Higher volume hamstrings were also associated with lower odds of surgery.</p> <p>The results suggest strength training – focusing on the quadriceps – may be beneficial, both in people with arthritis as well as the general population.</p> <p><!-- Start of tracking content syndication. Please do not remove this section as it allows us to keep track of republished articles --> <em><img id="cosmos-post-tracker" src="https://syndication.cosmosmagazine.com/?id=289325&amp;title=Squats+and+lunges+might+help+you+avoid+knee+surgery" width="1" height="1" loading="lazy" aria-label="Syndication Tracker" data-spai-target="src" data-spai-orig="" data-spai-exclude="nocdn" />Image credits: Getty Images</em></div> <div> </div> <div><em><a href="https://cosmosmagazine.com/health/body-and-mind/squats-and-lunges-might-help-you-avoid-knee-surgery/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/petra-stock/">Petra Stock</a>. </em></div>

Body

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No, antibiotics aren’t always needed. Here’s how GPs can avoid overprescribing

<p><em><a href="https://theconversation.com/profiles/mina-bakhit-826292">Mina Bakhit</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/paul-glasziou-13533">Paul Glasziou</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a></em></p> <p>The growth in antibiotic resistance threatens to return the world to the pre-antibiotic era – with deaths from now-treatable infections, and some elective surgery being restricted because of the risks of infection.</p> <p>Antibiotic resistance is a major problem worldwide and should be the concern of everyone, including you.</p> <p>We need to develop new antibiotics that can fight the resistant bacteria or antibiotics that bacteria would not be quickly resistant to. This is like finding new weapons to help the immune system fight the bacteria.</p> <p>More importantly, we need to use our current antibiotics – our existing weapons against the bacteria – more wisely.</p> <h2>Giving GPs the tools to say no</h2> <p>In 2022, more than <a href="https://www.safetyandquality.gov.au/publications-and-resources/resource-library/aura-2023-fifth-australian-report-antimicrobial-use-and-resistance-human-health">one-third of Australians</a> had least one antibiotic prescription, with <a href="https://www.safetyandquality.gov.au/publications-and-resources/resource-library/analysis-2015-2022-pbs-and-rpbs-antimicrobial-dispensing-data">88%</a> of antibiotics prescribed by GPs.</p> <p>Many people <a href="https://pubmed.ncbi.nlm.nih.gov/28289114/">mistakenly think</a> antibiotics are necessary for treating any infection and that infections won’t improve unless treated with antibiotics. This misconception is found in studies involving patients with various conditions, including respiratory infections and conjunctivitis.</p> <p>In reality, not all infections require antibiotics, and this belief drives patients requesting antibiotics from GPs.</p> <p>Other times, GPs give antibiotics because they think patients want them, even when they might not be necessary. Although, in reality they are <a href="https://pubmed.ncbi.nlm.nih.gov/17148626/">after symptom relief</a>.</p> <p>For GPs, there are ways to target antibiotics for only when they are clearly needed, even with short appointments with patients perceived to want antibiotics. This includes:</p> <ul> <li> <p>using <a href="https://pubmed.ncbi.nlm.nih.gov/32357226/">decision guides</a> or tests to decide if antibiotics are really necessary</p> </li> <li> <p>giving <a href="https://www.safetyandquality.gov.au/our-work/partnering-consumers/shared-decision-making/decision-support-tools-specific-conditions">patients information sheets</a> when antibiotics aren’t needed</p> </li> <li> <p>giving a “<a href="https://pubmed.ncbi.nlm.nih.gov/33910882/">delayed prescription</a>” – only to be used after the patient waits to see if they get better on their own.</p> </li> </ul> <p>All these strategies need some <a href="https://www.nps.org.au/assets/NPS/pdf/NPS-MedicineWise-Economic-evaluation-report-Reducing-Antibiotic-Resistance-2012-17.pdf">training</a> and practice, but they can help GPs prescribe antibiotics more responsibly. GPs can also learn from each other and use tools like <a href="https://pubmed.ncbi.nlm.nih.gov/24474434/">posters</a> as reminders.</p> <p>To help with patients’ expectations, public campaigns have been run periodically to educate people about antibiotics. These campaigns <a href="https://pubmed.ncbi.nlm.nih.gov/35098267/">explain why</a> using antibiotics too much can be harmful and when it’s essential to take them.</p> <h2>Giving doctors feedback on their prescribing</h2> <p>National programs and interventions can help GPs use antibiotics more wisely</p> <p>One successful way they do this is by <a href="https://pubmed.ncbi.nlm.nih.gov/34356788/">giving GPs feedback</a> about how they prescribe antibiotics. This works better when it’s provided by organisations that GPs trust, it happens more than once and clear goals are set for improvement.</p> <p>The NPS (formerly National Prescribing Service) MedicineWise program, for example, had been giving feedback to GPs on how their antibiotic prescriptions compared to others. This reduced the number of antibiotics prescribed.</p> <p>However, <a href="https://australianprescriber.tg.org.au/articles/the-end-of-nps-medicinewise.html">NPS no longer exists</a>.</p> <p>In 2017, the Australian health department did something similar by sending <a href="https://behaviouraleconomics.pmc.gov.au/projects/nudge-vs-superbugs-behavioural-economics-trial-reduce-overprescribing-antibiotics">feedback letters</a>, randomly using different formats, to the GPs who prescribed the most antibiotics, showing them how they were prescribing compared to others.</p> <p>The most effective letter, which used pictures to show this comparison, reduced the number of antibiotics GPs prescribed by <a href="https://behaviouraleconomics.pmc.gov.au/sites/default/files/projects/nudge-vs-superbugs-12-months-on-report.pdf">9% in a year</a>.</p> <h2>Clearer rules and regulations</h2> <p>Rules and regulations are crucial in the fight against antibiotic resistance.</p> <p>Before April 2020, many GPs’ computer systems made it easy to get multiple repeat prescriptions for the same condition, which could encourage their overuse.</p> <p>However, in April 2020, the Pharmaceutical Benefits Scheme (PBS) <a href="https://www.pbs.gov.au/pbs/industry/listing/elements/pbac-meetings/psd/2019-08/antibiotic-repeats-on-the-pharmaceutical-benefits-scheme">changed the rules</a> to ensure GPs had to think more carefully about whether patients actually needed repeat antibiotics. This meant the amount of medicine prescribed better matched the days it was needed for.</p> <p>Other regulations or policy targets could include:</p> <ul> <li> <p>ensuring all GPs have access to antibiotic prescribing guidelines, such as <a href="https://www.tg.org.au/">Therapeutic Guidelines</a>, which is well accepted and widely available in Australia</p> </li> <li> <p>ensuring GPs are only prescribing antibiotics when needed. Many of the conditions antibiotics are currently prescribed for (such as sore throat, cough and middle ear infections) are self-limiting, meaning they will get better without antibiotics</p> </li> <li> <p>encouraging GP working with antibiotics manufacturers to align pack sizes to the recommended treatment duration. The recommended first-line treatments for uncomplicated urinary tract infections in non-pregnant women, for example, are either three days of trimethoprim 300 mg per night or five days of nitrofurantoin 100 mg every six hours. However, the packs contain enough for seven days. This can mean patients take it for longer or use leftovers later.</p> </li> </ul> <h2>Australia lags behind Sweden</h2> <p>Australia has some good strategies for antibiotic prescribing, but we have not had a sustained long-term plan to ensure wise use.</p> <p>Although Australian GPs have been doing well in <a href="https://www.safetyandquality.gov.au/our-work/antimicrobial-resistance/antimicrobial-use-and-resistance-australia-surveillance-system/aura-2021">reducing antibiotic prescribing</a> since 2015, <a href="https://pubmed.ncbi.nlm.nih.gov/35098269/">more</a> could be done.</p> <p>In the 1990s, Sweden’s antibiotic use was similar to Australia’s, but is now less than half. For more than two decades, Sweden has had a national strategy that reduces antibiotic use by about <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5677604/">7% annually</a>.</p> <p>It is vital Australia invests in a similar long-term national strategy – to have a centrally funded program, but with regional groups working on the implementation. This could be funded directly by the Commonwealth Department of Health and Ageing, or with earmarked funds via another body such as the Australian Centre for Disease Control.</p> <p>In the meantime, individual GPs can do their part to prescribe antibiotics better, and patients can join the national effort to combat antibiotic resistance by asking their GP: “what would happen if I don’t take an antibiotic?”.<!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/mina-bakhit-826292">Mina Bakhit</a>, Assistant Professor of Public Health, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/paul-glasziou-13533">Paul Glasziou</a>, Professor of Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a></em></p> <p><em>Image credits: Getty Images </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/no-antibiotics-arent-always-needed-heres-how-gps-can-avoid-overprescribing-213981">original article</a>.</em></p>

Caring

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Unlocking Japan: Insider tips and mistakes to avoid for first-time travellers

<p>Traveling to a new country for the first time can be both exciting and a little overwhelming. With so much information online, it can be tough to keep track of what to do and what to avoid.</p> <p>While it is important to consider the rules of <a href="https://www.klook.com/en-AU/blog/do-and-donts-japan-guide/" target="_blank" rel="noopener">etiquette</a> in Japan, there are a few uncommon things that you might miss if you're a first-time traveller. </p> <p>Here are a few of our do's and don'ts: </p> <h5>DO use a luggage transfer service to travel "hands-free"</h5> <p>Japan is all about efficiency, and one of the things you can do to make sure you can travel more freely is to use a luggage transfer service.</p> <p>We recommend <a href="https://www.kuronekoyamato.co.jp/en/" target="_blank" rel="noopener">Yamato Transport </a> a luggage transfer service that delivers all of your bags from the airport to your hotel and from hotel to hotel. </p> <p>Prices depend on the weight and size of your bags, but for same-day delivery, it was around $40-50 AUD for two 30kg bags. </p> <p>Depending on where you are staying, your hotel may or may not provide the Yamato services directly, but if they don't, you can always check with the nearest Family Mart as some convenience stores will do it for you.</p> <p>Alternatively, you can search for the nearest Yamato on Google maps. </p> <p>It is important to note that there may be delivery delays depending on road and traffic conditions, and in some cases they don't do same-day delivery to the airport, so it's good to double check. </p> <h5>DON'T listen to the influencers </h5> <p>With the rise of influencer culture, a lot more restaurants and tourists spots have become even more popular. </p> <p>Avoid queuing in line for over an hour for the hottest restaurant that's always "so good" and pull out Google or Apple maps, as you can find more hidden gems that the locals visit and are actually worth your time.</p> <h5>DO bring cash </h5> <p>Although most places accept card, places like Kyoto - the ancient capital - still mostly take cash. </p> <p>A lot of tourist spots like Kiyomizudera, some markets, and buses in Kyoto only take cash.</p> <p>On another note, if you have an <a href="https://www.japan-guide.com/e/e2359_003.html" target="_blank" rel="noopener">IC card</a> like the Suica or Icoca, you can also use these as a form of payment at certain vending machines, shops and restaurants. (It's kind of like using your Opal card to pay for things).</p> <h5>DON'T lose or damage your JR Pass </h5> <p>Most travel blogs recommend that you get the <a href="https://www.japan-guide.com/e/e2361.html" target="_blank" rel="noopener">JR pass</a> ,which is a rail pass that offers unlimited rides on the JR trains for one, two or three weeks, and allow you to travel nation-wide. </p> <p>What they don't tell you is that they only hand out physical passes that you cannot lose or damage, as they will not re-issue another card until your current one expires.</p> <p>With the cost of the JR passes increasing in October, it might also be worth booking one-way travel tickets instead, as they might be cheaper depending on which region you're travelling to. </p> <h5><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">DO bring good socks and wear your comfiest shoes</span></h5> <p>There is a lot of walking involved, and sometimes lifts can be hard to find – especially at certain stations – so make sure you wear shoes with a lot of padding (or whatever's best for you).</p> <p>You will have to take off your shoes more often than you think, especially in changing rooms and certain traditional accommodation. So leave your hole-y socks at home or wear slippers wherever you go! </p> <h5><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">DON'T book that morning flight </span></h5> <p><span style="font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;">Check-in for a lot of places is usually at 3pm and you want to avoid the morning rush, especially if you're catching public transportation.</span></p> <p>These are a few of our tips, are there any we've missed? </p> <p><em>Images: Getty/ Supplied</em></p>

International Travel

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These are the top mistakes first-time cruise travellers should avoid, according to a cruise ship veteran

<p><strong>Cruise tips for the perfect trip</strong></p> <p>For more than a decade, I have worked on some of the best cruise lines, and for the last six years, I’ve been a cruise director. It’s a dream job: I am the face and voice of a 3,600-person-capacity ship, organising entertainment around the clock for guests, creating the master schedules, coordinating excursions, hosting special events and so much more. I’ve been on hundreds of cruises and live on a ship for most of the year, so it’s safe to say that I know a few cruise tips you’ll find useful.</p> <p>I also know a thing or two about the mistakes people make when it comes to cruises, whether they’re first-time cruisers or regulars. From creating a smart cruise packing list to finding the best deals at sea, these insider cruise tips will ensure that you have the best trip possible.</p> <p><strong>Booking too late </strong></p> <p>It is true that if you’re very flexible with your travel plans and/or you live near a popular port-of-call, you can get some great bargains on cruises by booking at the last minute. But those opportunities are harder to come by these days, thanks to sophisticated computer algorithms that do a great job of adjusting prices to fill bookings earlier.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> If you’re sure you want to book a particular cruise or your travel plans aren’t flexible, book as early as possible – as in, the date bookings open. Prices will be at their lowest then, but if for some reason they do drop, you can ask customer service to match the new lower price. Just be aware that price adjustments need to be made before the “final booking window,” when all rates are locked in, usually one to three months before departure.</p> <p><strong>Not asking for an upgrade</strong></p> <p>Post-pandemic, a lot of ships are sailing at low capacity, so there are often plenty of open rooms. People are often nervous to ask for an upgrade, but those rooms will just be left empty if they’re not filled by departure time. We love making guests happy, and as long as you’re polite and phrase it as a question, not a demand, we’ll do our best!</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> When you arrive, talk to any of the employees greeting guests about rooms available for upgrades. Different cruise lines have different policies, and the employees will know how to help you. And in case you were wondering, you can ask for an upgrade regardless of how you purchased your tickets. If you’re there for a special event, like a milestone anniversary or a honeymoon, definitely mention it – even if you can’t get an upgrade, they will find other ways to make your cruise special.</p> <p>Some cruises also allow you to “bid” for an upgrade, meaning that you can offer an extra amount of money for that nicer cabin. This is still a good deal, since even with the extra fee, it’s still cheaper than if you had paid the original rate for that room.</p> <p><strong>Not packing a carry-on bag</strong></p> <p>This is one of those cruise tips you’ll really be glad you know before your next trip. Many people overpack their main luggage and don’t give enough thought to what they’re toting in their carry-ons. Remember: It takes several hours minimum to get your luggage to you. Luggage times can range from a couple of hours to half a day, depending on staffing levels and your cabin location. This is why it’s essential to have a day pack with anything you’ll need right away – and don’t forget the fun stuff!</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Pack a roomy carry-on with medication, contact solution, a change of clothing, a swimsuit, sunscreen, sunglasses, sandals or other items you’ll want to have immediate access to.</p> <p><strong>Being rude or cold to the crew</strong></p> <p>We’re here to help you, but we’re not slaves. I’ve seen passengers have full meltdowns over everything from not being able to get prescription medication from the first-aid station, to the buffet not having a dish they ate on a different cruise line, to their towels being folded instead of shaped, like they saw on Instagram. Regardless of your demeanour with us, we’ll always do our best to help you, but we won’t be motivated to go above and beyond for you. Keep in mind that some events, such as dinner with the captain, are by invitation only or are not advertised, and having a crew member to help you get your name on the golden ticket could make your cruise experience something out of this world.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Be polite and kind to the crew. To be clear: You’re allowed to complain, and we definitely want to know if something isn’t right or if it could be better, but just remember that we’re people too – often operating on very little sleep.</p> <p><strong>Not taking advantage of flash deals </strong></p> <p>During booking or before boarding, many cruises offer limited amounts of “flash deals” for things like entertainment shows or drink packages. Many people wait, thinking they can just decide once they’re on board, but you won’t find those same deals on the ship. And these deals are worth it: Purchasing a flash deal ahead of time could get you half-off discounts for food and alcoholic beverages, a VIP excursion or priority seating at shows. Talk about an easy way to get perks and save some serious money!</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> If they’re offering something you know you’ll use, it’s almost always cheaper to purchase it through a flash deal. Flash deals are publicised through a cruise’s site and via email, but the fastest way to be alerted is by installing the app for your cruise line and registering your trip. And be sure to purchase quickly, since many deals are available only for a short time and/or in limited quantities.</p> <p><strong>Using the internet a lot</strong></p> <p>Internet on cruise ships can be overpriced and unreliable. This is because ocean-going ships have to use satellite systems for internet, and they are slower and tend to lose service more easily. And expect to pay for the privilege of slower service – older ships still sell internet by the minute (50 to 75 cents), while state-of-the-art ships offer day passes. Day passes average about $US25 per device, per day. This can add up faster than you realise. So while it’s technologically possible to stream a Netflix movie to your cabin, it may not be the best use of your time or money.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> See it as a gift! My advice would be to switch off completely while at sea and save your money. Cruise ships are equipped for maximum entertainment, and you should take advantage of all the fun we have on board. (Plus, in a cruise tip that doubles as a life tip, it’s good for you to do a mini digital detox and take a break from social media every once in a while.) If you do need to use the internet – say, to check your work emails or contact family – it will be cheapest and fastest to wait until you’re at port and find a Wi-Fi hot spot. Otherwise, just plan to use the ship’s internet strategically; have a plan before logging on rather than just surfing.</p> <p><strong>Not signing up for the free loyalty program </strong></p> <p>All major cruise lines have loyalty programs that offer real perks, including discounts on tickets, free meals, free internet, priority embarkation and disembarkation, and even free cruises. If you don’t sign up, you’re missing out. While the perks will depend on what “tier” of the loyalty program you sign up for, top-tier loyalty programs are the best deal for serious cruisers. That’s where you’ll be treated like royalty, with upgrades, special events, free or heavily discounted tickets, priority booking and lots of other extras.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> The base programs are free to sign up, and you’ll want to register for them as soon as possible because you can start earning points immediately. Higher-tier programs are fee-based, but they can be a great deal depending on what amenities you want and how often you plan to cruise. You will be offered the chance to sign up or upgrade during the booking process, but if you miss it, you can sign up at check-in or at any point during the cruise – even when disembarking.</p> <p>Depending on the package and loyalty tier, some of your points will be available immediately for use on your current cruise. Some major cruise lines, like Royal Caribbean, have partnerships with major credit cards that allow you to use your card to rack up loyalty points throughout the year.</p> <p><strong>Sticking to the buffets </strong></p> <p>Yes, buffets are fantastic because they offer a wide variety of popular foods, and it’s all-you-can-eat around the clock. But if you’re only eating at the buffets, you’re missing some of the best food on the cruise! The restaurants are designed to give you a full dining experience and offer regional or specialty cuisines that can’t be found on the buffet. Plus, you can order according to your taste and special-order dishes if you have particular dietary concerns. Many restaurants offer extras like dining with the chef, watching the food be prepared or special entertainment events.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Ask your host about special dining events, like the chef’s table, or to help you get reservations for a specialty meal – for instance, a Brazilian steakhouse meal or a five-course tasting with wine pairings. These dining experiences usually cost extra, but they’re totally worth it. Try to book two or three if you can.</p> <p><strong>Not using room service enough </strong></p> <p>When you’re staying at a hotel, you might forgo room service because it can get pricey – or because you can’t order whatever you want, whenever you want it. That’s not necessarily the case on a cruise. Post-pandemic, you can order anything off the menu through room service, 24/7… But not all the food is free. You may have to pay extra for that cheeseburger at 3am.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> While what’s included in room service varies from cruise line to cruise line, as well as what package you’ve booked, breakfast will likely be free – no matter what. Make the most of this cruise ship secret, and you never have to leave your room for breakfast again if you don’t want to! One etiquette-based cruise tip, though: While tipping isn’t necessary, if you do order room service in the middle of the night, consider tipping the staff a few dollars when they bring it.</p> <p><strong>Not reading the ship's insurance policy </strong></p> <p>If you enjoy doing adventurous activities like ziplining and surfing, make sure you know the risks and what you are covered for in case of an emergency. The ship’s insurance policy covers only the very basic things – those that are directly the cruise line’s responsibility, like cancelled cruises or lost luggage. But anything related to your health or other travel issues won’t be covered, so you’ll need to rely on personal policies.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Make sure to read through the insurance policy and ask your cruise host or travel agent if you have questions. Check with your personal insurance provider to see exactly what they cover for cruises and/or out-of-country trips. And it’s never a bad idea to purchase separate travel insurance.</p> <p><strong>Going to Medical for seasickness</strong></p> <p>Cruises are required to have a certified doctor on the ship, but it costs money to get medical care onboard. Doctors bill an hourly rate – often around $US100 per hour – plus fees for any services or extra supplies. Cruise-ship medical bills can range from $US50 to thousands of dollars if you end up needing to be helicoptered out. However, many medical items are available for free through the customer concierge, so save those medical trips for illnesses or injuries that really require a doctor’s attention.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Seasickness pills and other over-the-counter meds, such as ibuprofen and Tylenol, are free through guest services, as well as things like adhesive bandages, heating pads and wraps. Stop by the host station, ask any staff member or call directly from your cabin. Pro tip: If you’re prone to seasickness, ask for a cabin on a low deck and mid-ship, since they pitch the least in relation to the rest of the ship.</p> <p><strong>Taking sketchy DIY excursions </strong></p> <p>This really depends on the location, but in lesser-known areas, it is generally wise to stick to the ship-sponsored excursions as opposed to relying on sales pitches from locals, taking internet advice or just winging it. After all, you want to make sure you don’t get taken advantage of, you’re safe and the ship doesn’t leave without you if the excursion runs late!</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Stick to reputable excursions. Your cruise director will have a list of ship-sponsored excursions and will also be able to advise you on local companies that the cruise line has worked with. It also never hurts to do research before setting sail, looking up your particular ports-of-call and seeing what excursions you might want to ask about.</p> <p><strong>Going too far from the ship</strong></p> <p>It’s fine to go ashore independently and find your own adventures, but I’ve seen too many guests end up losing track of time or distance, and then end up waving the ship goodbye from shore. If this happens, you’ll have to find your own travel to the cruise ship’s next port of call.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Instead of driving yourself, find a local taxi driver who knows the area well. Just be sure to negotiate the price and time before hopping in. If you do decide to go it alone, stay fairly close to port, watch the clock and build in extra time for things like traffic jams. Make sure to get back to the boat at least 30 minutes before boarding time.</p> <p><strong>Underestimating how windy it gets at sea</strong></p> <p>Anytime you’re outside on the ship, make sure to secure all your belongings. Hold on tightly if you’re walking around, and if you’re putting your items down, place them in a zippered bag attached to a chair or table, or tether larger items (like blankets) to furniture. It doesn’t take much wind to launch your mobile phone, hat or glasses into the ocean. This happens far more often than you might think!</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> I recommend that guests always bring towel clips for securing towels, clothing, thongs and other flighty items. Your ship may come equipped with some anti-wind protections like special shelters by the pool, lockers or wind breaks.</p> <p><strong>Not honouring cruise traditions </strong></p> <p>Ships, cruise lines and even cruising culture in general have their own traditions. The most popular one on all cruise lines is the “Cruising Duck.” Never heard of it? Guests bring a rubber duck and hide it around the ship to be discovered by others. But there are many more traditions based on individual cruise lines, travel routes or themes (say, a Disney cruise), and part of the fun is getting to discover them. You can read up about them on online forums or just wait to be surprised.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Participating in these little traditions will make it more fun for you on your trip, and it’s a great way to integrate yourself into the cruising community. It’s especially fun if you’re doing a themed cruise.</p> <p><strong>Not following current health protocols</strong></p> <p>Health protocols change often, especially post-pandemic. For instance, most cruise ships now require proof of COVID-19 vaccination. Some are still doing rapid tests before boarding. Most prefer (but don’t require) you to wear a mask if you develop any symptoms of illness while aboard. If you test positive for an infectious illness, you’ll be quarantined. And remember, it’s not just COVID they’re concerned about: Outbreaks of norovirus and influenza are common in the close quarters of cruise ships.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Stay up to date on the current rules, and do your best to follow them. This information should be given to you the week before your cruise, via email or your online portal. You can also check the website, call customer service or talk to a host during the boarding process. But please don’t argue with us – we don’t make the rules. If you need clarification or an exception, speak to the ship’s doctor.</p> <p><strong>Not booking your next cruise while you're still on the ship</strong></p> <p>This may sound crazy, but it’s one of the smartest cruise tips. Booking your next cruise while on your current cruise is a terrific way to make the most of free onboard credit and loyalty points. Once you leave the ship, the deals they’re offering will be gone.</p> <p><span style="text-decoration: underline;"><em>What to do instead:</em></span> Ask your host about what deals they are offering before you disembark. This is the best time to get a great deal on your favourite cruises – and ones that won’t be available at a later date. Cruise lines really want you to book your next cruise while you’re still there and excited, so they may offer you a cheaper upgrade to a higher tier of the loyalty program and/or nicer perks on your next cruise. If you can book at this time, you definitely should.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/travel/cruising/ive-worked-on-cruise-ships-for-10-years-these-are-the-mistakes-every-traveller-should-avoid?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

Cruising

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Can coffee help you avoid weight gain? Here’s what the science says

<p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a></em></p> <p>Coffee is well recognised as having a positive impact on long-term health. Drinking the equivalent of three to four cups of instant coffee a day <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5696634/">reduces the risk</a> of many health conditions including heart disease, type 2 diabetes and some cancers.</p> <p>Most people gain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4984841/">small amounts of weight</a> each year as they age. But can coffee help prevent this gradual weight gain?</p> <p>A group of researchers examined whether drinking an extra cup of coffee a day – or adding sugar, cream or a non-dairy alternative – resulted in more or less weight gain than those who didn’t adjust their intake.</p> <p>Their <a href="https://www.sciencedirect.com/science/article/abs/pii/S0002916523661702">research</a> (currently a pre-proof, which means it has been peer reviewed but is yet to undergo the final formatting and copyediting) found a modest link between coffee and gaining less weight than expected.</p> <p>People who drank an extra cup of coffee a day gained 0.12 kg less weight than expected over four years. Adding sugar resulted in a fraction more (0.09 kg) weight gain than expected over four years.</p> <h2>How was the study conducted? What did it find?</h2> <p>Researchers combined data from three large studies from the United States: two <a href="https://nurseshealthstudy.org">Nurses’ Health Studies</a> from 1986 to 2010, and from 1991 to 2015, and a <a href="https://www.hsph.harvard.edu/hpfs/about-the-study/">Health Professional Follow-up study</a> from 1991 to 2014.</p> <p>The Nurses’ Health Studies are two of the largest cohort studies, with more 230,000 participants, and investigates chronic disease risks for women. The Health Professional Follow-up study involves more than 50,000 male health professionals and investigates the relationship between diet and health outcomes.</p> <p>Participants in all three studies completed a baseline questionnaire, and another questionnaire every four years to assess their food and drink intake. Using the combined datasets, researchers analysed changes in coffee intake and changes in the participants’ self-reported weight at four-year intervals.</p> <p>The average four year weight-gains for the nurses’ studies were 1.2kg and 1.7kg, while participants in the health professionals study gained an average of 0.8kg.</p> <p>The researchers found that increasing unsweetened caffeinated or decaffeinated coffee intake by one cup a day was associated with a weight gain that was 0.12 kg less than expected over four years.</p> <p>Adding creamer (milk) or a non-dairy alternative did not significantly affect this weight change.</p> <p>However, adding sugar (one teaspoon) to coffee was associated with a weight gain that was 0.09 kg more than expected over four years.</p> <p>These associations were stronger in participants who were younger and had a higher body mass index at the beginning of the studies.</p> <h2>What are the pros and cons of the study?</h2> <p>This study is unique in two ways. It had a very large sample size and followed participants for many years. This adds confidence that the associations were real and can likely be applied to other populations.</p> <p>However, there are three reasons to be cautious.</p> <p>First, the findings represent an <em>association</em>, not <em>causation</em>. This means the study does not prove that coffee intake is the true reason for the weight change. Rather, it shows the two changes were observed together over time.</p> <p>Second, the findings around weight were very modest. The average four-year weight gain averted, based on one cup of coffee, was 0.12 kilograms, which is about 30 grams per year. This amount may not be a meaningful change for most people looking to manage weight.</p> <p>Finally, this analysis did not consider the variability in the amount of caffeine in coffee (which we <a href="https://pubmed.ncbi.nlm.nih.gov/17412475/">know can be high</a>), it just assumed a standard amount of caffeine per cup.</p> <h2>How could coffee help with weight management?</h2> <p>Caffeine is a natural stimulant which has been <a href="https://www.sciencedirect.com/science/article/pii/S0149763416300690">shown to</a> temporarily reduce appetite and increase alertness. This may help to feel less hungry for a short period, potentially leading to reduced energy intake.</p> <p>Some people consume coffee before exercise as a stimulant to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7777221/">improve their workout performance</a> – if a workout is more effective, more energy may be expended. However, the benefit is largely thought to be short-lived, rather than long-term.</p> <p>Caffeine has also been <a href="https://www.sciencedirect.com/science/article/pii/S0271531720304449">shown to</a> speed up our metabolism, causing more energy to be burned while resting. However, this effect is relatively small and is not a suitable substitute for regular physical activity and a healthy diet.</p> <p>Finally, coffee has a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4725310/">mild diuretic effect</a>, which can lead to temporary water weight loss. This is water loss, not fat loss, and the weight is quickly regained when you re-hydrate.</p> <h2>Is it worth trying coffee for weight loss?</h2> <p>Losing weight can be influenced by various factors, so don’t get too enthusiastic about the coffee-weight link highlighted in this new study, or increase your coffee intake to unreasonable levels.</p> <p>Most adults can safely consume around <a href="https://www.healthdirect.gov.au/caffeine">400mg</a> of caffeine a day. That’s the equivalent of two espressos or four cups of instant coffee or eight cups of tea.</p> <p>If you are pregnant or breastfeeding, it is important to talk to your doctor before increasing your caffeine intake, because caffeine can be passed through to your growing baby.</p> <p>If you need individualised weight guidance, talk to your GP or visit an <a href="https://member.dietitiansaustralia.org.au/Portal/Portal/Search-Directories/Find-a-Dietitian.aspx">accredited practising dietitian</a>. <!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/214954/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/lauren-ball-14718">Lauren Ball</a>, Professor of Community Health and Wellbeing, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/emily-burch-438717">Emily Burch</a>, Dietitian, Researcher &amp; Lecturer, <a href="https://theconversation.com/institutions/southern-cross-university-1160">Southern Cross University</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/can-coffee-help-you-avoid-weight-gain-heres-what-the-science-says-214954">original article</a>.</em></p>

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In a Barbie world … after the movie frenzy fades, how do we avoid tonnes of Barbie dolls going to landfill?

<p><em><a href="https://theconversation.com/profiles/alan-pears-52">Alan Pears</a>, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em></p> <p>It made headlines around the world when the much-hyped Barbie movie contributed to a <a href="https://www.theguardian.com/film/2023/jun/05/barbie-film-required-so-much-pink-paint-it-contributed-to-worldwide-shortage">world shortage</a> of fluorescent pink paint.</p> <p>But that’s just the tip of the iceberg. When movies or TV shows become cultural phenomena, toymakers jump on board. And that comes with a surprisingly large amount of plastic waste. Think of the fad for <a href="https://www.bbc.com/news/business-51554386">Baby Yoda dolls</a> after the first season of The Mandalorian in 2020. When the Barbie movie comes out this week, it’s bound to trigger a wave of doll purchases over and above the <a href="https://environment-review.yale.edu/most-materials-are-recyclable-so-why-cant-childrens-toys-be-sustainable">60 million Barbies</a> already sold annually.</p> <p>Toys are the most plastic-intensive consumer goods in the world, <a href="https://wedocs.unep.org/bitstream/handle/20.500.11822/25302/Valuing_Plastic_ES.pdf">according to</a> a 2014 United Nations Environment Program report.</p> <p>Worse, very few toys are recycled. That’s often because they can’t be – they’re made of a complex mixture of plastics, metals and electronics. When children get bored, these toys often end up in landfill.</p> <h2>The toll of the dolls</h2> <p>Consider a single Barbie doll. What did it cost to create?</p> <p>Before the US-China trade war, <a href="https://asia.nikkei.com/Spotlight/The-Big-Story/China-s-toy-making-capital-scrambles-to-reinvent-itself">half the world’s toys</a> were manufactured in Dongguan, a city in China. That included one in three Barbie dolls.</p> <p>American researchers <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352550922000550">last year quantified</a> what each doll costs the climate. Every 182 gram doll caused about 660 grams of carbon emissions, including plastic production, manufacture and transport.</p> <p>The researchers analysed seven other types of toys, including Lego sets and Jenga. By my calculations, emissions on average across all these types of toys are about 4.5 kilograms per kilogram of toys.</p> <p>Scaled up, this is considerable. In the US, <a href="https://www.theguardian.com/environment/2021/oct/21/plastics-greenhouse-gas-emissions-climate-crisis">it’s estimated</a> emissions from the plastics industry will overtake those from coal within seven years.</p> <p>So the question is, how can we cut our emissions to zero as fast as possible to ensure we and our children have a liveable climate – without putting a blanket ban on plastic toys? After all, toys and entertainment add happiness to our lives.</p> <h2>The role for toymakers and governments</h2> <p>To date, there has been little focus on making the toy industry more sustainable. But it shouldn’t escape our notice.</p> <p>Toy manufacturers can – and should – use low carbon materials and supply chains, and focus on making toys easily dissembled. Toys should be as light as possible, to minimise transport emissions. And battery-powered toys should be avoided wherever possible, as they <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352550922000550">can double</a> a toy’s climate impact and turn a plastic waste problem into an electronic waste problem. To their credit, some toymakers <a href="https://time.com/6126981/my-kids-want-plastic-toys-i-want-to-go-green-heres-a-fix/">have cut back</a> on plastic in their packaging, given packaging immediately becomes waste.</p> <p>In a welcome move, the maker of Barbie, Mattel, launched their own recycling scheme in 2021, allowing buyers to send back old toys to be turned into new ones. This scheme isn’t available in Australia, however.</p> <p>Toymakers can help at the design stage by choosing the materials they use carefully. Governments can encourage this by penalising cheap, high-environmental-impact plastics. We can look to the <a href="https://www.clientearth.org/latest/press-office/press-list/eu-court-delivers-final-blow-to-plastics-industry-on-bpa/">European</a> and American bans on BPA-containing plastics in infant milk bottles as an example of what’s possible. Governments can set up effective recovery and recycling systems able to handle toys.</p> <p>Some plastic-dependent brands such as Lego are unilaterally moving away from petrochemical-based plastic in favour of sugarcane-based plastic. But it’s not a <a href="https://www.wired.com/story/lego-sustainable-bricks/">short-term project</a>.</p> <p>While Barbie dolls had an <a href="https://www.bloomberg.com/news/articles/2021-02-24/barbie-s-pandemic-sales-boom-followed-yearslong-revamp-at-mattel">uptick in popularity</a> during the pandemic years – and will no doubt have another surge alongside the movie – longer-term trends are dampening plastic toy impact. While movies in the 1980s were often “<a href="https://www.dictionary.com/browse/toyetic?s=t">toyetic</a>” – conceived with an eye to toy sales – the trend is on the wane.</p> <p>Gaming, for instance, has moved to centre stage for many older children. While gaming produces e-waste streams, it is also a likely cause of the <a href="https://www.theguardian.com/film/2018/apr/05/lights-camera-but-no-action-figures-are-movie-toys-going-out-of-fashion">longer-term fall</a> in popularity of plastic toys.</p> <h2>What should we do?</h2> <p>If you’re a parent or an indulgent grandparent, it’s hard to avoid buying toys entirely – especially if your child gets obsessed with Barbie dolls after seeing the movie. So what should you do?</p> <p>For starters, we can avoid cheap and nasty toys which are likely to break very quickly. Instead, look for toys which will last – and which will lend themselves to longer-term creative play. Think of the enduring popularity of brick-based toys or magnetic tiles. Look for secondhand toys. And look for toys made of simpler materials able to be recycled at the end of their lives – or even for the Barbie dolls made out of <a href="https://www.today.com/shop/mattel-barbie-doll-recycled-plastic-t221461">ocean plastics</a>. <!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/209601/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/alan-pears-52">Alan Pears</a>, Senior Industry Fellow, <a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/in-a-barbie-world-after-the-movie-frenzy-fades-how-do-we-avoid-tonnes-of-barbie-dolls-going-to-landfill-209601">original article</a>.</em></p>

Movies

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10 reasons humans kill animals – and why we can’t avoid it

<p><em><a href="https://theconversation.com/profiles/benjamin-allen-100036">Benjamin Allen</a>, <a href="https://theconversation.com/institutions/university-of-southern-queensland-1069"><em>University of Southern Queensland</em></a></em></p> <p>As long as humans have existed, they’ve killed animals. But the necessity of some types of animal killing are now questioned by many. So can humans ever stop killing animals entirely? And if not, what’s the best way forward?</p> <p><a href="https://www.sciencedirect.com/science/article/pii/S0048969723039062">New research</a> I led investigates these questions. My colleagues and I identified the ten main reasons why humans kill animals. We found the need for some types of animal killing is questionable, but several forms are inescapable – a necessary part of humanity’s involvement in a single, functioning, finite global food web.</p> <p>But the debate doesn’t end there. Even if humans must kill animals in some cases, they can modify their behaviours to improve the welfare of animals while they are alive, and to reduce an animal’s suffering when it is killed.</p> <p>Doing so may improve the lives of animals to a greater extent than efforts to eliminate human killing entirely.</p> <h2>Why humans kill animals</h2> <p>Critics of animal-killing come from a variety of perspectives. Some oppose it on <a href="http://refhub.elsevier.com/S0048-9697(23)03906-2/rf0005">moral grounds</a>. Others claim animals should have <a href="https://conbio.onlinelibrary.wiley.com/doi/10.1111/cobi.13494">rights equal</a> to humans, and say animal killing is a criminal act. Many people view any animal killing as <a href="https://conbio.onlinelibrary.wiley.com/doi/10.1111/cobi.13126">cruel</a>, regardless of whether the animal suffers.</p> <p>But as valid and important as these views might be, they largely fail to address <em>why</em> humans kill animals – and why in many cases, it can’t be avoided. Our research sought to shed light on this.</p> <p>We focus our discussion on vertebrate animals which are almost universally recognised as “sentient” (or able to perceive and feel things). We identified ten main reasons humans kill animals:</p> <p><strong>1. Wild harvest or food acquisition:</strong> such as killing wild animals for meat</p> <p><strong>2. Human health and safety:</strong> such as reactively killing an animal when it attacks you</p> <p><strong>3. Agriculture and aquaculture:</strong> such as killing that occurs in the global meat industries, or killing required to produce crops</p> <p><strong>4. Urbanisation and industrialisation:</strong> such as clearing bushland to build homes</p> <p><strong>5. Wildlife control:</strong> such as programs that eradicate introduced animals to stop them killing native ones</p> <p><strong>6. Threatened species conservation:</strong> such as unintentionally killing animals when relocating them</p> <p><strong>7. Recreation, sport or entertainment:</strong> such as trophy hunting or bull fighting, and animal killing required to feed domestic pets</p> <p><strong>8. Mercy or compassion:</strong> such as euthanasing an animal hit by a car</p> <p><strong>9. Cultural and religious practice:</strong> such as animal sacrifice during the Islamic celebration of <a href="https://www.theguardian.com/world/2023/jul/01/sydney-muslims-take-eid-al-adha-livestock-sacrifice-into-their-own-hands">Eid al-Adha</a>, or those associated with the <a href="https://www.jstor.org/stable/1594756">Yoruba</a> religion of West Africa</p> <p><strong>10. Research, education and testing:</strong> such as the laboratory use of rodents or primates.</p> <h2>Understanding human killing behaviour</h2> <p>So how best should we understand the above types of animal killing? Our research considers them in ecological terms – as behaviours consistent with our predatory and competitive roles in the global food web. Such behaviours are intended to improve human prospects for acquiring food or to protect and enhance life. These are innate life objectives for any sentient animal.</p> <p>Maintenance of all life on Earth requires obtaining, using, disposing of and recycling chemical elements. Ecosystems can be thought of as a “battleground” for these elements.</p> <p><a href="https://theconversation.com/peter-singers-fresh-take-on-animal-liberation-a-book-that-changed-the-world-but-not-enough-205830">Some people argue</a> that directly killing animals is unacceptable, or that adopting certain lifestyles or diets, such as veganism, can eliminate or greatly reduce animal killing. But in our view, achieving a no-killing lifestyle is a physical and ecological impossibility.</p> <p>For instance, most plant foods come from crops grown on land where animals have been <a href="https://www.mdpi.com/2076-2615/11/5/1225">killed or displaced</a>. And while an animal-free diet for humans might temporarily reduce the number of animals killed, this won’t last forever. As human populations continue to grow, more land will eventually be needed to meet their food requirements. At that point, humans will have to directly or indirectly kill animals again or risk dying themselves.</p> <p>Humans also need space to live, which <a href="https://www.sciencedirect.com/science/article/pii/S0048969723039062?ref=pdf_download&amp;fr=RR-2&amp;rr=7e2e8f44ae1aaae3#bbb1045">results in</a> animal killing when habitat is razed.</p> <p>Of course, in rare cases an individual human may live without killing animals directly. Perhaps they live in a cave in the forest, and get sustenance from wild berries and mushrooms. But that human still lives inside the food web, and is competing against other animals for finite resources. In these cases, other animals may suffer and die because the human’s use of berries and caves leaves less food and space for them.</p> <p>Even if that human could do no harm at all to any animal, it’s still impossible for societies at large to live in this way.</p> <p>Some forms of animal killing are certainly not essential for human existence. Good examples are recreational hunting, euthanasia or keeping pets (which requires killing animals to feed them). And we certainly do not condone direct human participation in all forms of animal killing.</p> <p>It’s also important to note that in many cases, current levels of animal killing are <a href="https://www.opsociety.org/stop-unsustainable-fishing/">unsustainable</a>. Human populations have increased to the point where animals must be killed on enormous scales to feed, house and protect ourselves. If this continues, animal <a href="https://www.sciencedirect.com/science/article/pii/S0048969723039062?ref=pdf_download&amp;fr=RR-2&amp;rr=7e2e8f44ae1aaae3#bbb0905">populations</a> will <a href="https://www.sciencedirect.com/science/article/pii/S0048969723039062?ref=pdf_download&amp;fr=RR-2&amp;rr=7e2e8f44ae1aaae3#bbb0910">crash</a> – and with them, human populations.</p> <p>Nevertheless, we maintain that the overall necessity of animal killing is an unavoidable reality for humanity as a whole. A variety of direct and indirect forms of animal killing will undoubtedly remain an ongoing human endeavour.</p> <h2>Taking responsibility</h2> <p>So what are the implications of all this? We hope our research leads to a constructive dialogue, which starts with accepting that human existence on Earth is dependent on animal killing. It should then focus on the nuances of animal welfare and sustainability.</p> <p>Humans are the only known animals with an ethical or moral conscience. That means we have <a href="https://www.sciencedirect.com/science/article/pii/S0048969723039062?ref=pdf_download&amp;fr=RR-2&amp;rr=7e2e8f44ae1aaae3#bbb0650">a responsibility</a> to assume a stewardship role over all other animals, to resolve negative interactions between them as best as possible, and to ensure good welfare for as many animals as we can.</p> <p>Directing our attention in this way is likely to improve the lives of animals to a greater extent than trying to prevent humans from killing animals altogether – efforts my colleagues and I believe will ultimately be in vain.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/209218/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><a href="https://theconversation.com/profiles/benjamin-allen-100036"><em>Benjamin Allen</em></a><em>, Wildlife ecologist, <a href="https://theconversation.com/institutions/university-of-southern-queensland-1069">University of Southern Queensland</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/10-reasons-humans-kill-animals-and-why-we-cant-avoid-it-209218">original article</a>.</em></p>

Family & Pets

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Ready-made foods you should avoid at all costs

<h2>Pasta dishes</h2> <p>Those ready-made spaghetti Bolognese and creamy pasta dishes are comfort foods at their finest, but they’re not the best for your body. Skip the frozen dishes, which tend to be loaded with sodium and fat, and throw your own healthy pasta recipe together, suggests paediatric dietitian Jodi Greebel. Not only is boiling pasta quick and easy, but you also have more control over what goes into the sauce and sides. Load yours up with nutritious veggies and throw in a tin of lentils for a healthier twist on your guilty-pleasure pasta.</p> <h2>Kids’ meals</h2> <p>Parenting is a 24/7 job, and if you cook separate meals for your little ones, sometimes you lack the energy and time. It’s tempting to pop a frozen kids’ meal in the oven and serve dinner 20 minutes later, but that meal probably isn’t something you really want in your child’s belly. “Some meals have more than half the amount of fat a child needs for the whole day,” says Greebel. With just a teensy bit more effort, you can dish up something you can feel confident feeding your child. For standby freezer aisle meals, Greebel recommends baked chicken nuggets with frozen veggies, but fresh food can be just as easy. Pick up a rotisserie chicken to serve with two vegetables – food that will feed not just your children but the adults in the house too. Any leftovers use in tacos for tomorrow night’s meal.</p> <h2>Low-protein veggie burgers</h2> <p>Skipping the traditional cheeseburger for a meatless option can be better for your belly and the planet, but there’s a catch. A lot of people look at all plant-based burgers as healthy protein substitutes, but some are much higher in carbohydrates and fat than protein, says nutrition program creator Ilana Muhlstein. “Protein is important for keeping us full and preventing overeating.” Leave it on the shelf if the nutrition facts say just five grams of protein, and hunt down another veggie patty with ten grams or more, she suggests.</p> <h2>Frozen stir-fries</h2> <p>Frozen meals like stir-fries are loaded with sodium, thanks in part to the sauces they come in. Luckily, a healthier version is just as easy and freezer-friendly. Buy a pack of plain frozen veggies – some stores even sell stir-fry vegetables without the sauce – and throw them in your wok or frying pan with chicken or beef, suggests Greebel. Use just a bit of low-sodium soy or teriyaki sauce to keep the salt to a minimum.</p> <h2>Fried foods</h2> <p>So, how bad are fried foods? Chips and other frozen fried food is tasty, but it shouldn’t be a part of your regular diet. Loaded with sodium and saturated fats, it could increase your risk of heart disease and obesity. Keep some healthier snack options on hand so you’re not tempted by the fried stuff. Throw together a pita pizza instead of frozen pizza, or make chicken tacos.</p> <h2>Two-serving meals</h2> <p>When you’re looking for a quick and healthy single-serving dinner, buyer beware: some frozen foods look reasonable in calories, fat, and sodium at first glance, but they’re actually two servings disguised as one. Double-check the portion size before you dig in to make sure you’re not biting off more than you’d want to chew. Swap the poser out for a single-serving meal, or set half aside for leftovers.</p> <p><em>Image credit: Shutterstock</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/kitchen-tips/ready-made-foods-you-should-avoid-at-all-costs" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

Food & Wine

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4 easy ways to avoid food temptations

<p>While you may have made some health-conscious new year’s resolutions, it’s very easy for our good food intentions to go flying out the window as soon as the year starts to get busy and booked up with events. Luckily, there are a few easy strategies you can use to help avoid temptation while you’re out and about.</p> <p><strong>Eat consciously</strong> – There’s nothing wrong with enjoying a delicious savoury or sweet treat when you’re out and about – say at a party or BBQ. The problems only start when we completely lose track of what and how much we’ve eaten! With multiple courses on offer (nibbles/dips/chips, mains/salads/sides, dessert), a plethora of drink options and plenty of distraction, it’s very easy to overindulge without even realising it. Try and keep your food intake in check by holding onto the same plate for the evening (so that you can see what you’ve eaten previously), consciously noting and enjoying your food (instead of piling it into your mouth at rapid speed) and filling up on mains and salads as opposed to high calorie nibbles.</p> <p><strong>Eat well while at home</strong> – With all the deliciousness on offer at the shops and at parties, it’s easy to pile your shopping trolley and plate high with food you wouldn’t usually eat. Try and avoid temptation at home by sticking to your usual diet as much as possible and only bringing home occasional treats. By ensuring you’re eating adequate amounts of protein/carbs/good fats, you’ll help keep cravings in check and also feel more satisfied and less likely to overindulge when out.</p> <p><strong>Be treat wise</strong> – There’s nothing like a helping of delicious dessert to really top off a meal. While refraining completely isn’t always possible, being wise with what you choose to indulge in can help keep your healthy eating on track. Dark chocolate is a fantastic after dinner treat. Decadent and rich, a small amount goes a long way.</p> <p><strong>Manage your emotional health</strong> – When we are feeling stressed, we often turn to food as a source of comfort. Unfortunately the food we turn to usually isn’t baby spinach or a healthy salad. Simple carbs, sugar and fat are generally what we crave. By managing your emotional health and staying on top of stress, we can help minimise cravings and emotional overeating.</p> <p><em>Image: Shutterstock</em></p>

Food & Wine

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How to avoid mobile phone bill horror stories when travelling

<p>"I'm sorry, calls to this number are not allowed, please try again later". This. Again. At 1am standing outside what I thought was our Galway Airbnb, but instead was a popular alley for Irish revellers to relieve themselves. Brilliant.</p> <p>After begging a convenience store manager, borrowing a phone and stealing some local wi-fi, we made it to bed before 3am (one-star rating for the Airbnb host, naturally). Such was the power of the phone company when you're on holiday, I still got pinged far-too-high amounts for calls and data used to attempt a check-in at the Irish abode.</p> <p>A reader recently contacted me wanting to avoid such a conundrum by asking for the best SIM cards available in Europe. Thankfully, EU law has recently shielded travellers from harsh cross-border roaming charges by ruling that providers cannot charge excessively for access to rival networks in fellow EU nations.</p> <p>You'll see the kiosks hawking pre-paid SIM packages at many major airports. If you want the dependability a SIM provides, assess your needs and shop around. </p> <p>Better yet, get to know your smartphone better and use the whole range of mobile apps that will soon make international call and text roaming redundant. Organising hotels, taxis, tours, dinner reservations as well as calling home and making your friends and colleagues jealous with holiday snaps can all be done with a wi-fi connections, which are readily available and far cheaper (if not free).</p> <p><strong>Avoid phone bill shock when you're away</strong></p> <ul> <li>Contact your mobile phone company rep about your destination and length of stay to see what add-ons and spending caps may be best.</li> <li>Only purchase local SIMs if you're in the country more than a week, have an unplanned itinerary or will have no free wi-fi at your accommodation.</li> <li>If you're on a per-day bundle, choose a few days to be on-the-grid and turn off your mobile data on other days.</li> <li>Go wi-fi only, in North American, Asian and European cities it's readily available.</li> <li>Embrace apps like Uber, Gett, WhatsApp, OpenTable and TripAdvisor to book taxis, call home and book restaurants and tours using hotel wi-fi and thus limiting calls.</li> </ul> <p><em>Image credit: Shutterstock</em></p> <p><em>Written by Josh Martin. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>

Travel Tips

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Common credit card mistakes to avoid

<p>If you regularly use your credit card, you’ll know how easy it is to plonk down the plastic for your shopping and other purchases. It’s also easy to forget those pesky card payments that follow. </p> <p>Along with the convenience of credit cards comes the danger that your bills can quickly snowball into a major debt that can linger for years if not managed properly. </p> <p>It pays to be aware of the pitfalls of credit cards and ensure you’ve got good habits in place to avoid them as much as possible. The following are a few suggestions:</p> <p><strong>Shop around for the best card deals</strong></p> <p>Don't make the mistake of signing up for the first credit card offer that arrives in your mailbox. Go online and look for the best possible card terms and features to suit you. Credit card rates can vary significantly, depending on the card and type of promotion offered.</p> <p><strong>Rewards programs</strong></p> <p>Following on from the point above, make sure the card you choose provides features you genuinely need and will actively use. Credit card rewards are promoted to make consumers think they’re getting something for free. But when you add up what it costs to earn rewards, a rewards program may not be much of a perk. For instance, credit cards that offer rewards often have much higher interest rates than cards with no rewards.</p> <p><strong>Keep track of your spending</strong></p> <p>While using a credit card sometimes feels like you’re not really spending money, not keeping track of your spending can wreak havoc on your finances. Carry a small notebook or if you’re more tech savvy, use one of the many apps available on your phone to record your purchases so you won't get a nasty shock when you receive your monthly statement. Make sure you check your statements regularly too.</p> <p><strong>Late and minimum payments</strong></p> <p>Credit card payments that aren’t paid on time result in late fees and higher interest rates. Read through your credit card statement carefully so you know when the payment is due. Consider auto-payment facilities or put a recurring note in your calendar each month a few days in advance of your payment due date to ensure you don’t miss it. Most card statements list the date that payments must be received by to avoid penalty interest fees. Ideally, it’s best to pay the full amount every month. Only paying the minimum amount will make the situation worse over time by attracting cumulative interest payment penalties.</p> <p><strong>Using cash advances</strong></p> <p>While they’re a tempting option, cash advances attract higher interest rates and should be used with care.</p> <p><strong>Handle with care!</strong></p> <p>Credit cards can be useful financial tools when used responsibly. Getting into good habits can ensure you take full advantage of the benefits while avoiding the traps.</p> <p><em>Image credit: Shutterstock</em></p>

Money & Banking

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I’ve worked at an all-inclusive resort for 10 years – these are 19 mistakes every traveller should avoid

<p><strong>All-inclusive resort tips for the best trip ever</strong></p> <p>Heading to an inclusive resort is the best of both worlds: you get to go on an amazing holiday while someone else takes care of all the little details. But how do all those little details work, exactly? And how can you, as the guest, have an epic experience? As an entertainment director for more than a decade, I’ve gotten an insider look into nearly every aspect of these types of hotels, which means I know a few things that you’ll definitely want to know. My job may sound like a 24/7 party, but it’s a lot of work too. I joke that my ‘nightlife’ fills my entire day. But my lack of work-life balance is your gain, since my experience translates into all-inclusive resort tips that will help you have a blast and give you the most bang for your buck. Because let’s be honest, if you’re going to an all-inclusive resort, you’re spending a lot of money – and you deserve to get what you’re paying for.</p> <p>Over the years, I’ve seen thousands of guests, and there are some common mistakes people make – from the type of package they book to what they do (and don’t do) when staying at an all-inclusive. So memorise this advice because it can help you have the best holiday of your life.</p> <p><strong>Thinking that 'all-inclusive' means everything is included</strong></p> <p>Despite the title of ‘all-inclusive,’ most all-inclusive resorts don’t include everything. While the specifics will vary depending on the resort, your membership status and the package you booked, common exclusions include transportation to and from the airport, spa treatments, premium alcohol and Wi-Fi in your room (although it’s generally provided for free in common areas). Other amenities may be partially included. For instance, water sports may be included in your rate, but you might have to pay extra to rent motorised equipment like jet skis. While you’ll be told about extra charges when booking a service or activity, if you’re not really paying attention, you could end up with quite the surprise when you see the final bill at the end of your stay. This is also true of all-inclusive cruises.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read the fine print of your package before you arrive (and ideally before you book), and be sure to ask staff if you’re unsure whether something’s included. You could easily add an extra 10 per cent or more to your bill if you don’t. You should also always ask whether resort fees – which can range from $25 to $100 a day, depending on the company – are included.</p> <p><strong>Not researching the resort before you go</strong></p> <p>Even within the same chain, every all-inclusive resort is different – from the culture and dining to the amenities and excursions – and the time to discover those differences is not the day you get there. Knowing what to expect can help you have a better experience, since you’ll know what you want to do and can jump on reservations quickly, as well as know what to pack for the weather and available activities. It’s also an important part of managing your expectations. Sometimes we have guests show up expecting everything under the sun and then are disappointed when all their expectations aren’t met – things they would have realised if they’d researched the resort first.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: Take an hour or so to check out the resources on the resort’s website, and go to online forums for that resort so you know what the can’t-miss things are. Come prepared with a list of activities, foods, cultural experiences and shows that you’re most excited about. Upon checking in, you can also talk to the concierge, entertainment director or other employees for their personal recommendations and for help making reservations.</p> <p><strong>Overtipping or undertipping</strong></p> <p>Tipping etiquette can be confusing no matter where you are, and the rules are different at all-inclusive resorts. One of the selling points of an all-inclusive resort is that gratuities are usually included in the package. But while this means guests aren’t expected to tip for regular services like housekeeping or dining, guests may still choose to tip for exceptional service or for special requests, such as having an item ordered online and delivered to them. Plus, certain ‘extra’ services – like spa treatments, deluxe excursions or butler service – may not be included in the all-inclusive package, which means that a tip wouldn’t be included either.</p> <p>In addition, tipping culture at resorts has changed since the pandemic, and even though tips for normal services aren’t required, in some countries and some resorts (for instance, in Mexico), they are now expected – even if it isn’t explicitly stated. That isn’t true everywhere, of course. In certain countries, tipping isn’t the norm. For example, in Japan, you shouldn’t tip at all at an all-inclusive resort.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read the details of your package to understand which services are included and which require an additional tip. Bring $100 to $200 in cash for tipping, and ask the concierge upon arriving what is generally expected and appropriate. Some resort employees, especially those in poorer countries, depend on these tips to make a living wage, so while you may not have to tip them, it’s still the kind thing to do.</p> <p><strong>Overindulging in food and drinks</strong></p> <p>Just because you can eat a kilo of crab legs and a litre of ice cream, it doesn’t mean you should. (And yes, I saw someone do that!) Since most, if not all, food and drinks are included, some guests feel that the way to get their money’s worth is to overeat or drink to the point of inebriation. Unfortunately, I’ve seen guests stuck in bed for an entire day or two after a binge, making them miss out on all the other fun things.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: feel free to indulge, but be moderate in how much you eat and drink at once. Remember, it’s about enjoying the overall experience, and that’s about having fun while doing things you couldn’t do at home.</p> <p><strong>Staying at the resort the whole time</strong></p> <p>While you certainly can stay in your room and enjoy the peace and quiet, the draw of an all-inclusive resort is that it offers far more than just a place to relax. Yet you’d be surprised at how many guests don’t take advantage of all the resort and the surrounding area have to offer. Most resorts are in locations known for their beauty, culture, weather and opportunities for adventure, and it would be a mistake to not even check it all out.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: this is the perfect opportunity to get out of your comfort zone and try something new, whether that’s eating a local delicacy or going on a guided tour through ancient ruins. You might even make some new friends along the way. It’s exactly these types of things that will make your holiday fun and memorable.</p> <p><strong>Sticking to the standard buffet</strong></p> <p>We work hard to provide delicious, one-of-a-kind dining experiences that reflect the culture and flavours of the locale. This isn’t just about offering local delicacies; it may also include a special cooking method, watching the chef prepare your food, seeing where the food comes from or allowing you to participate in the dining experience in a unique way. Filling up on hamburgers and fries is fine, but the food is a big part of what you are paying for.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: look up the resort’s dining options in advance, and pick out a few adventures to try. Most resorts offer a chef’s tasting menu that encompasses the local cuisine – for example, in Bali, you can watch your fish caught fresh and then cooked on a traditional grill.</p> <p>Ask the chef or entertainment director for their suggestions for what’s best at the moment. And book your reservations as early as possible.</p> <p><strong>Not making a connection with the staff</strong></p> <p>Many guests are repeat visitors at specific resorts, and staff develop relationships with their favourites and will go out of their way to make sure you have everything you want and need. They might even provide little extras for free, like treats, drinks or early-access passes to shows. The employees are also an incredible resource for what to try in the surrounding areas, what you need to know about local cultural norms, how to prepare for certain excursions and other site-specific tips. But they can only do that if you’ve already built a good relationship with them.</p> <p>Even if you’ll only ever be at the resort once, a little kindness goes a long way with all the staff, ensuring that your stay is pleasant and that you feel taken care of. Honestly, a kind guest will find themselves being treated like a king or queen, so this is one of the all-inclusive resort tips that you really don’t want to skip!</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: start by acknowledging staff with a smile, remembering their names and asking how they are. Do not be rude to staff, even if you’re upset; you’re much more likely to get help when you’re kind and calm. Ask questions about the area or the resort – they are a wealth of insider information – but steer clear of overly personal questions that could come off as creepy. For instance, do not hit on the staff, ask where they live or for their private phone numbers. If you want to keep in touch, they can give you their company email address.</p> <p><strong>Being glued to your phone</strong></p> <p>I’ve seen too many people miss out on the joy of the moment because their eyes are constantly on their phone. You’re on holidays for a reason – to get a break from daily life – so let this be a magical experience. Take in the beauty of the surrounding nature, watch your children play, have a cocktail with your spouse, check out a performance, go dancing at the nightclub.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: use your phone to snap a few pictures or videos for memories, but otherwise try to keep your tech use to a minimum so you can be fully present. (Plus, you’ll avoid a lot of frustration, since internet service may be spotty and limited to certain areas.)</p> <p><strong>Not getting traveller's insurance</strong></p> <p>When it comes to holidays, you have to plan for the unexpected, and that includes making sure you have adequate insurance coverage and knowing how to access it. Insurance coverage depends on where you are and what you’re doing, but expect the resort’s insurance to cover only things under their direct control, such as mechanical malfunctions, equipment failures, schedule changes and cancellations. It generally won’t cover weather-related disasters, personal medical emergencies, accidents, injuries, flight cancellations and other things that could seriously mess up your trip (and your budget) if you’re not prepared.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: consider buying separate travel insurance for the trip, and read through it carefully so you know what’s covered. You will most likely be offered travel insurance as an extra when booking, either through a travel agent or directly through the resort. You can also purchase travel insurance as a rider to other insurance policies, like a homeowner’s policy, and many credit cards offer travel insurance as a perk when you pay for the trip with that card. Also make sure to check with your personal medical insurance about what they cover while you are away, especially if you are out of the country.</p> <p><strong>Dressing too casually</strong></p> <p>You’re on holidays at an all-inclusive resort in Hawaii, so it’s swimsuits and flip-flops 24/7, right? While that is true for some areas of the resort, many all-inclusive resorts have upscale dining and shows that require, at the very least, trousers or a sundress and real shoes. You will be turned away if you don’t meet that dress code.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read up on the dress code before you start packing, and make sure to bring at least one outfit that goes beyond beachwear on your packing list. A pair of khakis or trousers and a collared shirt will likely suffice for men, while women should bring a dress (beyond the all-cotton beach cover-up) or nice pants and a blouse. Some resorts have formal nights where suits and formal dresses are required. And don’t forget to pack a pair of dress shoes!</p> <p><strong>Ignoring safety guidelines </strong></p> <p>Some guests think weather advisories, public-health mandates (like masks), staying out of roped-off areas, only swimming in designated spots, wearing life jackets and other safety rules are for everyone else but not them. But our safety guidelines aren’t there to mess up your fun – they are to keep you safe so you can have more fun. Ignoring these guidelines can put you in danger and ruin your holiday.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: follow the rules, and avoid endangering yourself or others. This is true even if you ‘already know how’ to do an activity (like snorkelling or skiing). Guests ignoring the rules have been caught in dangerous riptides, attacked by wildlife, taken jaw-dropping falls or been stranded on land that suddenly turns into an island when the tide comes in.</p> <p><strong>Getting dehydrated </strong></p> <p>Too many tropical holidays have been ruined by heat stroke! You have delicious beverages (both alcoholic and regular treats) at your fingertips, so it’s understandable that you might forget to drink enough water – something that can be compounded by being outdoors more than usual, forgetting sun protection like hats or umbrellas, and loading up on salty snacks. But getting dehydrated can make you feel tired and irritable at best, or gravely ill at worst. This is especially important if you are travelling to a climate that is significantly hotter or drier than you’re used to.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: balance out each alcoholic or sugary drink with a glass of water. Take a reusable water bottle and a sun hat with you on excursions, and be on the lookout for signs of dehydration like exhaustion, being overly sweaty or unable to sweat, becoming very red in the face or very pale, disorientation, muscle cramps and weakness.</p> <p><strong>Not consulting the schedule </strong></p> <p>Not only does the resorts daily tell you when things are happening – it’s also a great way to see what is happening. Even if you did some research ahead of time, it’s not uncommon for a resort to add even more shows, excursions or dining experiences. Some are first-come, first-serve, while others require an advance reservation. Certain activities, like a riverboat tour through the city, will always be popular and can be fully booked by the time breakfast is over. Be sure to note events that happen only once during your stay – like a special show performance – and prioritise booking those first.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: download the resort app, and check it daily, first thing in the morning. It’s a goldmine of information. It usually has schedules, tips, previews and menus, and many resorts offer special events or deals through it too. You can also check the flyer that lists the day’s schedules, posted in common areas, or the informational binder in your room. In general, travel apps can make your trip better in so many ways.</p> <p><strong>Forgetting medications or vaccinations</strong></p> <p>Resorts usually have doctors or medical staff onsite, but they’re there to handle normal vacation maladies or emergencies. You can’t expect them to have a supply of your prescription medication on hand, nor can they manage any chronic illnesses. Also be aware that some resorts have vaccine mandates, and for the vaccine to fully take effect, you need to get it some time before you arrive. For instance, a series of two typhoid vaccines are required for most countries in South Asia, and the vaccinations need to be completed at least one week before your arrival.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: check out the medical section of the resort’s website or app, and make sure to pack anything you need for your health – and pack it in your carry-on. As a precaution, in case you lose your medication, have your doctor email you an electronic copy of your prescription. If you have a chronic health condition, talk with your doctor before leaving about how to manage it on holidays.</p> <p><strong>Booking the first resort package you find </strong></p> <p>All-inclusive resorts are more expensive than regular resorts because they take the headache out of planning every detail of your vacation. However, that means you need to be extra careful in how you select the resort, the package and your membership level (if applicable). If you’re on a budget and you don’t comparison shop, you might end up paying more than you’d like because what you want isn’t included.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: book through a travel agent, they often have access to exclusive deals and know the ins and outs of different resort packages. Also try to book as early as possible. While there are good deals to be had at the last minute, you’re more likely to get what you want for a good price by booking early; many places offer discounts or promotions for early bookings.</p> <p><strong>Forgetting sunscreen</strong></p> <p>You know what will really ruin a romantic holiday or a girls’ weekend getaway? A blistering sunburn. One common issue: women (or men in Speedos) who neglect to put waterproof sunscreen on their bottoms where their suit doesn’t cover when snorkelling. Sunburns gotten over a day of swimming in the ocean – the sun not only beats down from above but is also reflected up from the surface – can be incredibly painful and may make sitting and sleeping miserable.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: bring sunscreen, and check to make sure it’s reef-safe if you’re going to be swimming in an ocean. Also bring insect repellents (and use them regularly). If you forget yours, definitely ask the staff, as the resort will likely have some on hand, or you can make a quick trip to town to pick up what you need.</p> <p><strong>Not using your points or miles</strong></p> <p>Perks at all-inclusive resorts are a common benefit of many credit card, airline, hotel, corporate or other rewards programs. You can get free upgrades, extra nights, bonus excursions, transportation and other fun freebies. But they only work if you remember to use them. If you’re not prompted to enter the info when booking, be sure to ask customer service to make sure they’ve got your membership details on file.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: know what your perks are and how to use them, especially since many must be activated before arrival. If you’re using a credit card to book the trip, the perks should be activated automatically at the time of booking (but check your account to make sure). If you’re using a corporate reward or hotel loyalty program, look up the details before booking. You will likely need to book through their site or provide a membership number during the booking process.</p> <p>If you arrive and notice that you didn’t receive the extras you signed up for, talk to the concierge to see if they are on file with your reservation. If not, you’ll need to contact customer service for the rewards company. Combining points is one of the top tips for how to travel for free.</p> <p><strong>Expecting the staff to babysit your kids</strong></p> <p>All-inclusive family resorts exist so that families with kids of all ages can holiday together … and also have some time apart. Many resorts offer childcare and/or classes for kids, but make sure you know the rules (like age restrictions) and the times they’re offered. Please know that just because something is labelled as a ‘family’ and ‘all-inclusive’ resort, it doesn’t mean that any staff member will watch your kids or that babysitting is available at all hours.</p> <p><span style="text-decoration: underline;"><em>Do this instead</em></span>: read all the details about what services and activities are offered for babies, young children, older kids and teens. Do not leave kids unattended, even in children’s areas, unless it is specified that they are being supervised by staff there. Bring your own baby monitor, as they generally aren’t provided, but do not leave young children alone in hotel rooms.</p> <p><strong>Not taking advantage of room service</strong></p> <p>You might skip room service at a normal hotel because of the price, but room service is one of the areas where all-inclusive resorts really shine. At most resorts, you can order anything off the menu 24/7 and have it delivered to your room for no extra charge. (Some items or services may incur an extra fee, like special meals, off-hours delivery or alcohol.) This is a huge bonus for families with young kids or people who like to have breakfast in bed.</p> <p><span style="text-decoration: underline;"><em>What to do instead</em></span>: check with the resort before arrival, since what’s included in room service varies. One etiquette-based resort tip, though: while tipping isn’t necessary, if you do order room service in the middle of the night, consider tipping the staff a few dollars when they bring it.</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/travel/ive-worked-at-an-all-inclusive-resort-for-10-years-these-are-19-mistakes-every-traveller-should-avoid?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em> </p>

Travel Tips

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5 tips on avoiding crowds while travelling

<p>Don’t let the frustration of dealing with pushy travellers ruin your trip.</p> <p><strong>1. Book tickets in advance </strong></p> <p>Purchase tickets online before you leave home and skip the crowds and endless lines at your destination. Smart travellers can avoid the queue when visiting abroad – the London Eye, Britain’s Houses of Parliament, Italy’s Vatican Museums, and the Louvre in Paris all help you keep your cool with online ticket sales.</p> <p><strong>2. Talk to people </strong></p> <p>Your hotel’s concierge or the assistant at the tourist office know their city’s attractions inside and out. Have a chat and get their take on the best times to visit popular sites.</p> <p><strong>3. Sign up for special tours</strong></p> <p>Often special organisations get after-hours or behind-the-scenes access to famous places. You’ll get a guided tour and beat the rush. A note of caution – these tours can be costly, but if large crowds routinely ruin your experience, splashing a little extra cash will save your sanity.</p> <p><strong>4. Visit during the week </strong></p> <p>For shorter lines, fewer people, and better opportunities to interact and enjoy the attraction, stop by during the week. In many cases, you’ll have the place to yourself. Take it one step further, and head to museums, galleries or tourism hot spots after 2pm when visiting school groups will have returned to class.</p> <p><strong>5. Watch the weather </strong></p> <p>Spooked travellers often cancel their plans when there are reports of a storm on the approach. While some travel advisories are the real deal, sometimes they’re not as bad as they sound. By keeping an eye on weather broadcasts, brave souls can often score great last-minute deals or empty attractions.</p> <p><em>Image credit: Shutterstock</em></p> <p><em>This article first appeared in <strong><a href="http://www.readersdigest.com.au/travel/tips/tips-on-avoiding-crowds">Reader’s Digest</a></strong>. For more of what you love from the world’s best-loved magazine, here’s our best subscription <a href="http://readersdigest.innovations.com.au/c/readersdigestsubscribe?utm_source=readersdigest&utm_campaign=RDSUB&utm_medium=display&keycode=WRA85S"><span style="text-decoration: underline;"><strong>offer.</strong></span></a></em></p>

Travel Tips

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4 worst travel disasters and how to avoid them

<p>After all the stress involved in preparing and booking an overseas trip, it can be quite disheartening for something to go wrong while you’re on holidays aboard.</p> <p>With a bit of planning however, you can be sure that even if you fall victim to one of these travel disasters you’ll be in a good position to continue your trip.</p> <p>Here are four of the worst travel disasters, and how to avoid them. These travel disasters can easily turn the trip of a lifetime into one that you’d rather forget.</p> <p><strong>1. Missed flight</strong></p> <p>The prospect of running through a crowded terminal only to be greeted by a closed door at the gate is one that sinks the heart of even the most nonchalant traveller. And missing a flight can really throw a spanner in the works for your travel plans.</p> <p>If your plane has taken off without you, it’s recommended that you immediately go to your airline’s desk who can get you on the next flight. Whether or not you will have to pay for this is another matter entirely, and depends on who’s at fault for the missed flight. The best safeguard in this case, is having travel insurance that covers you for missed connections.</p> <p><strong>2. Lost luggage</strong></p> <p>There’s few feelings in the world of travel that are worse than the one you get hours after disembarking from your flight, standing at a now-empty baggage carousel, and knowing that two weeks of holiday clothing is anywhere in the world but here.</p> <p>Make sure you hang onto your baggage ticket and if this ever happens head to counter or office at your airport and fill out a missing baggage form. If your bag has indeed been lost or damaged and the airline is at fault you may be compensated, but it’s another one of those circumstances where it is just best to have travel insurance to make sure you’re prepared.</p> <p><strong>3. Becoming sick</strong></p> <p>From cold to migraines to something more serious, there is nothing in the world that ruins your dream trip like becoming sick. If you have fallen ill overseas it’s recommended you seek medical assistance as soon as possible. In some countries you may have to pay for your treatment upfront, and if this is the case then you may have to contact your travel insurance provider (they generally have 24 hour contact centres) to arrange payments.</p> <p>If you don’t have insurance and are in a situation where you have to pay for treatment upfront you must contact your financial institution or a family member.  </p> <p><strong>4. Lost passport</strong></p> <p>Opening your daypack only to find your passport missing is every traveller’s worst nightmare. If this has happened to you, it’s important to contact the local police and then the New Zealand embassy, who will be able to provide you with an emergency passport so you can return home. Carry an extra copy of your passport in a separate part of your luggage.</p> <p><em>Images: Getty</em></p>

Travel Trouble

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Top 10 worst camping mistakes and how to avoid them

<h2>Watch out for these campsite rookie errors</h2> <p>Ah, family camping trips: the chance to commune with nature, bond with your loved ones and create lasting memories. What could go wrong? Lots, actually. Lack of planning and preparation could turn your dream holiday into a real nightmare.</p> <p>Here’s how to avoid some of the more common camping mistakes.</p> <h2>Not testing out new equipment</h2> <p>Picture this: in anticipation of the big family camp out, you invested in a deluxe portable gas barbeque.</p> <p>You’re excited to fire it up at the campsite to feed the hungry kids when you realise, all too late, that the thing doesn’t work. Uh oh.</p> <p>Failing to test out new equipment is one of the biggest mistakes that campers can make.</p> <p>With anything you take out camping, you want to make sure you know how to use it beforehand; set up a new tent in your backyard, learn how to use that BBQ and climb inside a new sleeping bag to make sure it’s big enough before you set out on your trip.</p> <h2>Storing toiletries in your tent</h2> <p>Most campers know that keeping food in your tent is an open invite for a furry friend slumber party.</p> <p>But other products may also entice critters.</p> <p>People often forget that things like toothpaste, insect repellant and soap can attract animals, so keep all personal-care products safely locked away in your car or in the same dry bag you use to store your food.</p> <h2>Arriving in the dark</h2> <p>It can be frustrating to set up camp in the dark, especially if you’re staying on an unfamiliar site.</p> <p>Try to arrive during daylight hours to give everyone a chance to find the toilet and get the lay of the land.</p> <p>Of course, arriving after dark is sometimes unavoidable (hello, long-weekend traffic).</p> <p>In those cases, try using head lamps to light the way so your hands are free to set up equipment.</p> <h2>Underestimating the weather</h2> <p>Funny thing about the weather – it rarely seems to listen to the daily forecast.</p> <p>You could look at the weather report, see that it’s beautiful and leave the raincoat at home.</p> <p>Then it starts to rain on day two and you’re stuck.</p> <p>Always pack rain gear for every member of the family and plan some rainy-day activities to keep everyone in good spirits until the storm passes.</p> <p>And don’t forget extra socks.</p> <h2>Not packing a repair kit</h2> <p>Nothing puts a dampener on a camping trip faster than a leaky tent (pun absolutely intended).</p> <p>Luckily, you packed your handy dandy repair kit, right?</p> <p>Here’s what you need:</p> <ul> <li>extra rope</li> <li>metal pole</li> <li>sleeves to reinforce bent tent poles</li> <li>sewing kit to patch up rips and tears</li> <li>roll of duct tape</li> <li>extra pair of shoelaces (in case your first pair breaks)</li> </ul> <h2>Skimping on food</h2> <p>Taking just enough food for the duration of your trip could leave you in a tight spot if something goes wrong.</p> <p>For example, let’s say you’re going on a hiking trip, someone twists their ankle and you have to stay an extra day.</p> <p>You should also have a plan B in case someone accidentally burns the pancakes or drops the sausages right into the fire.</p> <p>Pack one extra day’s worth of meals and a stash of snacks and energy bars, just in case.</p> <h2>Forgetting a first-aid kit</h2> <p>A well-stocked first-aid kit could save your trip from ending miserably at the nearest emergency room.</p> <p>Check the contents of your kit to replace expired medications and to ensure you have everything you need.</p> <h2>Keeping a messy campsite</h2> <p>It’s wonderful to spot animals in their natural habitat, but not so much fun to find them feasting on the contents of your cooler.</p> <p>Leaving food and rubbish strewn about your campsite can attract unwanted visitors and ruin the experience for everyone.</p> <p>If animals eat your food, it’s not healthy for them and could also be a problem for future campers because animals can become habituated to getting food at the campsite.</p> <p>Avoid this problem by keeping meal supplies and garbage locked away in your car, or strung up in a dry bag on a designated pole or tree.</p> <h2>Showing up without a campsite reservation</h2> <p>You probably wouldn’t show up to a hotel without a reservation and expect to get the room of your choice.</p> <p>The same goes for campsites – particularly in the busy summer months.</p> <p>Avoid disappointment by reserving your campsite well in advance.</p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/travel/camping-caravanning/top-10-worst-camping-mistakes-and-how-avoid-them" target="_blank" rel="noopener">Reader's Digest</a>.</em></p> <p><em>Images: Getty</em></p>

Travel Trouble

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5 retirement derailers and how to avoid them

<p>The business of working life means retirement can sneak up on us. For the unprepared, the speeding train can quickly fall off the tracks – with potentially devastating consequences.</p> <p>Thankfully, if you know what to look for and how to prepare, you can reach your retirement destination safe and sound:</p> <ol> <li><strong>Failing to plan</strong></li> </ol> <p>Failing to plan means planning to fail.</p> <p>Ideally, you haven’t put off having a spending and investment plan until now. So, what’s needed is to update that plan.</p> <p>Your update should cover:</p> <ul> <li>When will you stop working? Will it be gradual? What about your partner?</li> <li>How will you fund your retirement? How much will you need? How often?</li> <li>Your eligibility for a full or part <a href="https://www.servicesaustralia.gov.au/how-much-age-pension-you-can-get?context=22526">age pension</a>? (Remember, the family home isn’t means tested, so you may be eligible even without realising it!)</li> <li>Any benefits/payouts you’re entitled to and what to do with them – e.g., bonuses, share options, proceeds of a business sale.</li> <li>New and changed living costs in retirement – new hobbies, extra travel, higher energy bills from more time at home.</li> </ul> <ol start="2"> <li><strong>Poor super strategy</strong></li> </ol> <p>Superannuation should never be set-and-forget – before or in retirement.</p> <p>Before retiring, look at maximising your super’s value – including <a href="https://www.ato.gov.au/individuals/income-and-deductions/offsets-and-rebates/super-related-tax-offsets/#Taxoffsetforsupercontributionsonbehalfof">spousal contributions</a> and <a href="https://www.ato.gov.au/individuals/super/in-detail/growing-your-super/super-co-contribution/">co-contributions for low and middle-income earners</a>. There are loads of other strategies too.  This money gets invested for faster growth, while delivering you tax concessions now.</p> <p>Then determine how and when to begin drawing from it. Avoid the temptation to go big and risk blowing it all early, leaving nothing to support you in your later years. Check in regularly to ensure continued growth – potentially even offsetting what you’re withdrawing as income.</p> <ol start="3"> <li><strong>No stable home</strong></li> </ol> <p>"Older households that were not able to access or sustain home ownership when they were younger are more likely to face high housing costs in their retirement than similar households who are home owners," a <a href="https://www.aph.gov.au/About_Parliament/Parliamentary_Departments/Parliamentary_Library/pubs/BriefingBook46p/HomeOwnership">Parliamentary paper</a> notes. </p> <p>The family home is effectively our only tax-free asset (save for buyers’ stamp duty). Its equity can be leveraged to fund other income-producing investments – property rents, share dividends etc. Or it can be sold, allowing you to downsize comfortably and still have money left over.</p> <p>Home ownership also offers stability when you need it most – moving is more cumbersome as your years advance, plus securing rental accommodation is usually harder when you’re no longer working.</p> <p>It needn’t be much, but owning property keeps many doors open to you in retirement.</p> <ol start="4"> <li><strong>Inadequate estate planning</strong></li> </ol> <p>There are two major mistakes around estate planning: </p> <ul> <li>Not having a current will: Devising a will is generally simple and not expensive. So don’t put it off. If you do have one, when was it last updated? Does it reflect your current circumstances – relationships breakdown, remarriage, children/stepchildren, grandkids? If not, you could inadvertently lavish your ex or overlook loved ones.</li> <li>Undeclared beneficiaries: Contrary to popular belief, wills don’t cover everything. Superannuation, businesses, trusts etc. are treated separately, requiring you to nominate beneficiaries within their structures. Not doing so can lead to disputes or the government becoming your primary benefactor. </li> </ul> <p>Work with your team – lawyer, financial adviser and accountant to ensure your estate planning is done tax effectively and your loved ones won’t see their inheritance gobbled up in tax or other costs.</p> <ol start="5"> <li><strong>Insufficient protections</strong></li> </ol> <p>Just because you are or soon will be retired, doesn’t mean you don’t need protections. Arguably, you need them even more.</p> <ul> <li>Revisit insurances: Can you get retiree discounts/better coverage? Are any new assets you purchase covered – boat, caravan, artwork? Business/professional insurances may no longer seem relevant, but ensure they really aren’t needed before cancelling them – once they’re gone, you won’t get the same cover at the same price again.</li> <li>Guardianships/power of attorney: We never know what’s around the corner. Explore legal provisions should you become ill, disabled or otherwise unable to make decisions over your affairs or for children/dependents in your care. </li> <li>Social connections: Retirement can be lonely as you cease seeing colleagues daily. Memberships to sporting, crafts, automotive, gardening, and other clubs are good for maintaining social connections. Spend more time with family and friends too, but remember – they may not have as much free time as you do.</li> </ul> <p>Retirement should be enjoyable. Yet by not planning ahead, your twilight years could run off the rails. Investing a little time and effort now is sure to pay big dividends during your twilight years!</p> <p><em><strong>Helen Baker is a licensed Australian financial adviser and author of the new book, On Your Own Two Feet: The Essential Guide to Financial Independence for all Women (Ventura Press, $32.99). Helen is among the 1% of financial planners who hold a master’s degree in the field. Proceeds from book sales are donated to charities supporting disadvantaged women and children. Find out more at <a href="http://www.onyourowntwofeet.com.au">www.onyourowntwofeet.com.au</a> </strong></em></p> <p><em>Image credits: Getty Images</em></p>

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